Name: Playbook - Dana Linn Bailey - LEGS (Quad Focus)
Uploaded: 2023-12-27T14:27:39.936Z
Duration: 45 min
Description: LEGS (Quad Focus)

Cora

Feels classic and still hurts like crazy!

Willow

🦵🦵❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Alejandra

Now how do I walk, I look like a drunk lol

Tanya

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

Ezequiel

J*Bird

Donna

Awesome work out I need a wheelchair now🫢🤪

Valerie

Paige

Death by Dana!!  How am I supposed to walk to my car lol

Great workout! It really helps me push it to my limit which I need.

Veronica Cisneros

Gaby

Killer leg workout. Quads exploding everywhere!

Mitch

Ashley

Jessica

April Parker

My quads burned so dam bad!!!! Come to Wyoming!!

Britt

LEGS (Quad Focus)

1. Squat 4 x 12/10/8/8

2. Heel Elevated Front Squat or SSB Squats
4 x 10

3. SS:
- Leg Press 4 x 25 
- Leg Press Calf Raise 4 x 15

4. SS: 
- Leg Extension 4 x 20
- DB or KB Goblet Squats (heels elevated) 4 x 12

5. DB Bulgarain Squat 3 x 15

6. Seated Calf Raise (toes pointed out) 3 x 15

- 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

- Begin with bar positioned on your upper back, holding the handles forward of your body
- 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

Safety Bar Heels Elevated Squats (SSB)

- Leg Press 4 x 25 
- Leg Press Calf Raise 4 x 15 

NOTE: Just because it says 25 reps, doesn’t mean you go light. I want you going as heavy as you can. You should not be able to get 25 in a row each set. I put enough weight on that I get about 12-15 solid reps and then REST/PAUSE till I get to 25.

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press mid stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Superset

- Leg Extension 4 x 20
- DB or KB Goblet Squats (heels elevated) 4 x 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

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- 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

3 x 15 each leg

DB bulgarian split squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

LEGS (Quad Focus)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

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 💪🏼

Kimm

Nilso

Maal

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

Jessica mejia

Sara

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

Melissa

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)

Patricia

Giselle Oliveira

LEGS (Kristen Nun 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)

Vanessa

Brittany Ward

LEGS (Hams/Glutes)

Joel

Deborah

Bridget

Keyleigh1!

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 (Quad Focus)

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