Name: Playbook - Dana Linn Bailey - LEGS (Quad Focus)
Uploaded: 2023-12-27T14:27:39.152Z
Duration: 60 min
Description: LEGS (Quad Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

Joyce 

Been a while since I been in the gym. Legs are shot and didn’t even finish. Next time though we finishing this…

Douglas Little

This workout was quick but effective!! I actually added an exercise to the first 2 exercises (supersets) and by the 3rd exercise I was like JELLO already! 😅

Cynthia Biscaino

Emma

Hahhhaha walking lunges after the leg press.. ha ha …🥹😭😭😭🤢

Andi Noveroske

Cindy

Zoë

Amanda

Yvette

Brenda

Haven't done a quads workout in forever! This. Was.  PERFECT!

Niki

D E A D. Baby quads engaged 😮‍💨👏🏼🔥

Cass

Chalyce

Lainieslc

Kate

Elvira

Grazia

Ghaly day! I haven’t ever worked my legs so hard💯

Gabrielle Alsept

Mariah Biesecker

Alex

Melissa

I couldnt figure out the no step up but everything else was clutch

Leyana

Dessie

Amie

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

Amazing!! Ready to start the shredded challenge tomorrow!!

Kendal

This was my first DLB workout. And it was a killer! So pumped to try out the next one already 🥳🥳

Juan

Brandon

Krzysztof

It was my first training day of the 10 weeks challenge (cuz I did Tricep yesterday. Switching days to get it scheduled for Sunday:)!Yay! 

I couldn’t load any weights on the trap bar and the sissy squats were so challenging! Crazy! 

I can’t believe how sweaty I am :) So not used to the high rep range!

Katharina

After being off for a month due to illness this kicked my butt🔥🔥🥵🥵

Vicky

Michelle Distefano

Dana

Angela

Stacy

Priscilla De Beer

Mickey

I can’t walk after this workout holy cow

Caty

Maritza Pena

1. Squats 4 x 8 @65-70%

2. Leg Press (feet low/close) 4 x 20/15/12/10 drop Failure

3. Superset 
- Leg Extension 4 x 15
- Front Rack BB or DB Walking Lunges 4 x 20 steps

4. Superset 
- Trap Bar Deadlift 4 x 12
- Sissy Squat 4 x 12

5.  No Push-off Step Up 3 x 10-12 each side

- 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

*Do a couple warm up sets before these working sets

Barbell Back Squat @65-70%

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

20/15/12/10 drop Failure

NOTE: Last set of leg press is just a drop set. Strip about half the plates of and go to failure

Leg Press - Low/Narrow Stance

- Leg Extension 4 x 15
- Front Rack BB or DB Walking Lunges 4 x 20 steps

- 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

- Start with a barbell in front rack position 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell Front Rack Walking Lunges

Superset

- Trap Bar Deadlift 4 x 12
- Sissy Squat 4 x 12

- Standing inside the trap bar squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
- Keep your back straight as you lower the bar back to the ground

Trap Bar Deadlifts

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy Squat

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

10-12 reps each side

LEGS (Quad Focus)

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