Name: Playbook - Dana Linn Bailey - LEGS (Ham/Glute focused)
Uploaded: 2023-12-27T14:27:39.958Z
Duration: 60 min
Description: LEGS (Ham/Glute focused)

Crysta

Hello☺️I hope you are doing fine💪we don’t have the hack machine in my gym🥹can I do landmine squat instead? Thank you

Kamila

It was hard but the result are gonna ve worth it, ig

Kimberly

Tami

Tsakane

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

Kyshawn

Valerie

Reidun

Erica

Just what I was looking for. Too many "influencer" training apps out there. I wanted somebody that had the qualifications. DLB is it!

Megan

Heather

Doriemm Lamberty

Elizabeth

🍑🍑🔥🔥that workout was amazing!!!

Renee

Trysha

Harmonie

Holy F-'x* !! 
I could not do all of it as directed and it still kicked my @$$. Dropped reps down and weight. Hope I can sit tomorrow.

Regina

Killer, but a nice quick workout :) like this as an additive too

Alexandra

Love this workout!!
No Hack Squat so did Good Mornings.. Good/ Bad replacement??

Lana

Michele

It was amazing I couldn’t even finish I died! Thank you 😚

Marissa

Jamie

Is a good workout that's no doubt!! Can you give me an alternative for the hack squat?

Tonett

Only because not very many gyms have the squat machine and there's no alternative listed

Nikki

Loved it. New booty exercise is always great. Whole body is sore this week 😁😂

Legs:

1. Booty Blaster Circuit: 3 Rounds
- Lateral Band Walk (20 steps/ 20 squats)
- Banded Glute Bridge Abduction (30 abductions)
- Banded Donkey kick (15)
NOTE: The Lateral Shuffle Steps you are breaking it up in 5’s. In total you will be doing 10 to the left and 10 to the right totaling 20 and 20 squats. Glute Bridge Abduction, you sty in a glute bridge and just do the abductions.

2. Leg Curls (lying or seated) 30/25/20/15/10

3. SS: 
- Barbell Stiff Leg Dead 4 x 10-12
- Barbell Sumo Dead 4 x 10

4. Reverse Hack Squat (or leg press with feet high)
4 x 12

5. SS: 
- Sprinter (low) Bulgarian Squat 3 x 12
- Weighted Step Up 3 x 12

Booty Blaster Circuit: 3 Rounds
- Lateral Band Walk (20 steps/ 20 squats)
- Banded Glute Bridge Abduction (30 abductions)
- Banded Donkey kick (15)
NOTE: The Lateral Shuffle Steps you are breaking it up in 5’s. In total you will be doing 10 to the left and 10 to the right totaling 20 and 20 squats. Glute Bridge Abduction, you stay in a glute bridge and just do the abductions.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees) +20 squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction (30 abductions)

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kick

Booty Blaster Circuit

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Barbell Stiff Leg Dead 4 x 10-12
- Barbell Sumo Dead 4 x 10

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Superset

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat

- Sprinter (low) Bulgarian Squat 3 x 12 (each side)
- Weighted Step Up 3 x 12 (each side)

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

- 12 each leg

DB bulgarian split squat (leaning forward)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

- 12 each leg

DB step ups

LEGS (Ham/Glute focused)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

Claudia

Rachelle

So awesome! I do a lot of these movements already but the variations and added videos were a great complement to my workout. Love the way the app is put together. Much more functional than others I have tried.

LEGS (Ham/Glute focused)

Community

More workouts from Dana Linn Bailey