Name: Playbook - Dana Linn Bailey - LEGS (Kristen Nun Workout)
Uploaded: 2023-01-29T05:19:41.016Z
Duration: 60 min
Description: LEGS (Kristen Nun Workout)

Devon

J*Bird

Lily

Nothing like training in a puddle of sweat and pain, slip slip slipping away lol

Tanya

I’ll let you know in two days. The last quad day I done last Monday stayed sore until Sunday! Lol DLB make it harder no thanks Love Your Program 🔥🔥🔥🔥

Brandy

Kylee

Why do some pro coaches say leg press and lying curls are shit at the bottom of the list I was pissed of when I watched u tube

Suzanne Archer

Why do you Insist on killing my legs like this? Lol. 😮‍💨😭😭

Gustavo

Ashley

Meant to hit the 5 star rating 🤦🏼‍♀️

Jackie Cross

Lisa

Beth

This workout was easily one of my favorites. The pump I got from this one was insane 💪🏼 keep ‘em comin DLB 😈😈

Kristin

Dude killer I found your YouTube and fell in love thanks for all you do!! Also your freaking killing it please please post more on YouTube that’s the best motivation

Brooke Slattery

Tracy

Krystle

Sailormoon

Cesar

Danielle

Dawn Keiser

Sarah

Dylan

Callin

By far my favorite!!!!! Come to Wyoming!!!

Britt

Stephanie Little

Cindy

Jennifer

Jasmine M

Ilene Pesata-Silago

Shaniece

Michaella Hartinger

I don’t think it’s possible to give less than 5 stars!!! These workouts are killer and I can’t wait to see the progress made as time goes on!

Loved this leg day! Had to skip a couple things- gym is packed. Going to finish the last few at home.

Kayla Laweka

Melissa

Ronda

Monica D Monroe

Holy crap! Didn’t feel like doing legs but drank some pre workout and it was 🔥 those ISO holds for the hamstring curl we’re killer 😱

Vanessa

Stacy Picone

Hell yes!!! First time using FLAG NOR FAIL knee sleeves!! They were perfect. Quality!!!

Rita Miller

Michelle

a lot of this machines are not at any gyms i go to…

Skye

🤮☠️ KILLER ONE 🤮☠️❤️❤️❤️

Fotini

LEGS

WATCH the full YouTube video on this work out here ➡️  https://youtu.be/jFb36GhlYfQ


1. Superset:
- Barbell Front Squat 5 x 12/10/8/6/6
- Barbell Back Squat 5 x 12/10/8/6/6
NOTE: You are starting with front squats, going as heavy as you can, then you are immediately to barbell back squat and matching the reps. 

2. Superset:
- Leg Extensions 4 x 10-12
- Leg Extension Partial Reps 4 x 10-12

3. Pendulum Squat (or Leg Press) 4 x 12/10/8/8
NOTE: If you dont have a Pendulum Squat just choose a Leg Press keeping keep in the low to middle of the platform, shoulder width apart and toes slightly pointed out

4. Lying Leg Curl + Lying Leg Curl ISO HOLD with manual resistance 4 x 12
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 

5. Sumo Belt Squat (or DB Sumo Squat or BB Sumo Dead) 4 x 10-12
NOTE: If you do not have a Belt Squat an Sumo Stance Squat or Deadlift will be your substitution. 

6. Superset:
- Hip Thrust Machine 4 x 12
- Abductor Machine 4 x 20
NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.

- Barbell Front Squat 5 x 12/10/8/6/6
- Barbell Back Squat 5 x 12/10/8/6/6

NOTE: You are starting with front squats, going as heavy as you can, then you are immediately to barbell back squat and matching the reps.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Superset

- Leg Extensions 4 x 10-12
- Leg Extension Partial Reps 4 x 10-12

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Pulses

- Start with a shoulder width stance on the platform
- Keep your back on the pad as you lower down
- Reach below parallel and push through your heels, extending your legs to stand up

Pendulum Squat

- 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 + Manual Resistance

- Setup in a standing position on the pit shark with the chain belt around your waist
- Attach the hook from the belt to the pit shark and stand tall with feet in sumo stance
- While holding onto the machine's handles, initiate the squat by flexing at the knees and hips simultaneously
- Descend to nearly parallel (or just below) then drive through the heels and focus on pushing the floor away
- Return to the starting position and repeat for the desired number of repetitions

Sumo Belt Squat

- Hip Thrust Machine 4 x 12
- Abductor Machine 4 x 20

NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Machine 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

Abductor Machine

LEGS (Kristen Nun Workout)

Maddie

NatalieTillery

Brittany

LEGS (Hams/Glute Focus)

Out of breath tired and need more water great workout

Katherine

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

LEGS (Quad Focus)

Julia

Nathan

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Sara

Takes a savage of a human to come up with a workout like this.

Michael

Loved deadmill sprints… great way to end the workout💪🏻

Malinda

LEGS (Quad focused)

Angela Bjorklund 

I think I hate Bulgarians as much as hip thrusts. It's a love hate. Last 5 was a killer...sounded easy..lol

Vanessa Padalino

LEGS

Did this one the other and was stupid sore

Laura

Killer leg workout.  Complete week 💪🏾

Angela

Clara Wells

Taylor

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Maryann D

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Heath1977

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Roger Rahn

Pure genius way to do lunges. So much lactic acid!

Darby

Hippie

Glorynette

LEGS (Ashley Horner Workout)

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

Just what I was looking for! Intense and succinct, had me walking odd by the end! Loved it!

Bailey

Cheyenne

LEGS | Quad Focus

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah

LEGS | Ham & Glutes

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

LEGS (DB Only) (Quad Focus)

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Jamie

LEGS (hams/glutes)

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Nothing like sliding off a bench in a pool of sweat, those leg extensions!!!

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

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

LEGS (Kristen Nun Workout)

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