Name: Playbook - Dana Linn Bailey - LEGS (Kristen Nun Workout)
Uploaded: 2023-12-27T14:27:39.563Z
Duration: 60 min
Description: LEGS (Kristen Nun Workout)

Willow

Patricia

Giselle Oliveira

Tyler

Clara Wells

Allanah

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

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

Keyleigh1!

Serena

Cesar

Danielle

Dawn Keiser

Sarah

Dylan

Callin

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

Britt

Stephanie Little

Cindy

Jennifer

Jasmine M

Kimm

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

Jenn

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)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

LEGS (Quad Focus)

Liana

Christine

LEGS (Glute/Ham Focus)

Elba Castro Gonzalez

That was intense I got in trouble for dropping bar to loud   I blame Dana

LEGS (Quad Focused)

first leg day of 2024 , let's get it 💪🏼

Nilso

Maal

Legs are on 🔥 for the 3rd time this week lol

Jessica mejia

Sara

Jessica

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Randall Burks

Anto

Fotini

Ass feels like grass but i am here for it! 🔥

Had to modify due to no machines but we got her done

Maddie

Fany

MelAnn 

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Chris Woodson

Xyzia Guzman

LEGS (Glutes/Hamstrings)

The pain was great! Could barely walk for the next two days 😅

Christopher

Jaime

Douglas

Brian

LEGS (Ashley Horner Workout)

Sandra

Carolyn

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

Bailey

Cheyenne

LEGS | Quad Focus

❤️‍🔥❤️‍🔥❤️‍🔥🌻

Laura

Teri

LEGS | Ham & Glutes

Lower back hurting alot. I didnt finish. Maybe next time

F%€%’N TOASTED!!! Fantastic workout! 💪🏽🐺✌🏽

Cynthia Biscaino

This today was insane!!!! 😵‍💫😵‍💫

LEGS (DB Only) (Quad Focus)

Brittany Ward

LEGS (Hams/Glutes)

Joel

Deborah

Bridget

Cora

Feels classic and still hurts like crazy!

Elizabeth

Clinton

Legs (Full)

I guarantee I will have trouble walking tomorrow!! Best feeling ever!

Exactly what I was looking for in a workout… thank you

LEGS (Ham/Glute Focus)

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

LEGS (Kristen Nun Workout)

Community

More workouts from Dana Linn Bailey