Name: Playbook - Dana Linn Bailey - LEGS (Hams/Glute Focus)
Uploaded: 2023-12-27T14:27:39.135Z
Duration: 60 min
Description: LEGS (Hams/Glute Focus)

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.

Rachel

Christine

Willow

Juan Martinez

Amber

Gino

well i managed to push through till the end😅

I’m sure it would of been great … being a guest at Crun** Fitn*** made it impossible.  😳🤣

Liana

I would really like to be able to swap out exercises.

Cary Douglas

Masiel

Cara

Andrea

Alicia

Gonna be feelin Those three ways for a week. Glutes here I come

Kate

Alejandra

Phoebe

Yvette

Rebecca

christiana

Keyleigh1!

Niki

Laura

My legs are toast. New routines alwAys kick my ass

Diane

Heidi

Cristal Lee

Kris Vilas

Leann

Fantastic.  My glutes are looking 🍑..lol

Tsakane

Victoria

Fiorella

Жанна Присяжна

Grandma12525

Awesome workout, didn't have some of the equipment since I have a home gym but still LOVED it and got a good burn!!💪🏼

Jenessa

Camry

Ashley

Jacqueline

Carrie

Bobbi

That was effing hard lol! Everything I hoped and dreamed for.

Chelsea

Alessandra

All I can say is “Jesus Help Me!” I thought I was doing legs before. This gave me a chance to do something new that I wasn’t sure on the form. Thanks DLB!

Leyana

Jannelle

LEGS (Hams/Glutes)

1. Superset 
- Lying Leg Curl 4 x 10 + last rep of every set ISO HOLD to failure
- Vertical Leg Press 4 x 15/12/10/10

2. Superset 
- BB Deficit Stiff Leg Deadlift 4 x 12/10/8/8
- BB Sumo Deadlift 4 x 10-12

3. Superset 
- Hip Thrust 4 x 15/12/10/8
- 3 way-Abduction Machine (or Banded Abductions) 4 x 24 (8 leaning back x 8 upright x 8 leaning forward)

4. Superset 
- Low (Sprinter) Bulgarain Split Squat 4 x 12 each side
- Glute Kickback (machine or cable) 4 x 12 each side

- Lying Leg Curl 4 x 10 + last rep of every set ISO HOLD to failure
- Vertical Leg Press 4 x 15/12/10/10

NOTE: If working out with a partner have your partner give you manual resistance on the ISO HOLD and you just hold as long as you can.

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

NOTE: On the last rep you are gonna hold the leg curl as long as you can as your partner gives you pressure down.  You fight against them pushing you down as long as you can.  If you dont have a partner, just do a ISO HOLD and hold the weight as long as you can

Lying Hamstring Leg Curls + ISO Hold or Manual Resistance

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

Superset

- BB Deficit Stiff Leg Deadlift 4 x 12/10/8/8
- BB Sumo Deadlift 4 x 10-12

NOTE: Im using the same weight for the SLDL as I am for the sumo deadlift.  You’ll be just changing your foot placement and bending your knees for the sumo dead.

- Elevate your feet
- 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 glutes and hamstrings to power back to standing

Deficit Barbell Stiff Legged Deadlift

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Hip Thrust 4 x 15/12/10/8
- 3 way-Abduction Machine (or Banded Abductions) 4 x 24 (8 leaning back x 8 upright x 8 leaning forward)

NOTE: I want the Hip Thrusts slow, with a 1 second hold at the top of each rep.

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

24 (8 leaning back x 8 upright x 8 leaning forward)

3-Way Abductor Machine

- Low (Sprinter) Bulgarain Split Squat 4 x 12 each side
- Glute Kickback (machine or cable) 4 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

DB Bulgarian Split Squat Low

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

LEGS (Hams/Glute Focus)

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