Name: Playbook - Dana Linn Bailey - LEGS (Quad Focused)
Uploaded: 2023-12-27T14:27:39.248Z
Duration: 60 min
Description: LEGS (Quad Focused)

Claudio

Elba Castro Gonzalez

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

Gino

Kyle Marquis

Freakin awesome workout, sweat is dripping 🦵🙌

Cory

Awesome leg workout. Different from what I usually do and I love that! Thanks!

Leyana

Amanda

Courtney

Christine

Katherine

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

Cody

Krzysztof

Melissa

Heart was wanting to explode out of my chest after several of these 🥵

Matthew

Had to sub some as my toe is still injured, and the leg extension machine is OOO.

Great workout for the legs!!!

Polly

Love it. Normally lift heavy but on vacay and needed to adjust to the equipment they have. It was tough!

Sarah

Nathan

Chastity

Geneva

Toni

Blaire

Jose Adams

Michelle

Katie

Anto

Kassey Lay

Soooo Good 🔥🔥🔥 thank you so much Dana for everything you’re doing for us!!!❤️ appreciate it so much.

Fotini

Angela

Ok never done that with the treadmill. Very nice spin!

Kerri

The funeral for my quads will be at 1pm….💀

Annie

Kevin

Marsha

Vivian

Tara

Awesome workout. Front squats were 5 sets. 1st set is 12reps then 2nd is 10 reps 3rd set is 8 reps... And so on. Love the way you structure these workouts Dana. Thank you!!!

Ashley

The front sqaut was a little hard to make out. Like i.didnt understand how.many rounds

Jessica Betlach

Beatriz Marie

Tiffany

Late night workout but I got something in!

Leigh

Colette

Oh lord those deadmill sprints 💀☠️

Darlene Tracy

1. Front Squats or SSB Squat or Front Hack Squat (your choice) 5 x 12/10/8/6/6
NOTE: elevate your heels for better range of motion and more depth.

2. Superset:
- DB or Trap Bar Deads (heels elevated) 4 x 12/10/8/8
- Pulsing DB Goblet Squat (heels elevated) 4 x 30 sec

3. Goblet Landmine Reverse Lunge 4 x 12/10/8/6 each side 

4. Superset:
- Leg Extension 4 x 10 + 10 partials
- Leg Press (feet close, low on platform) 4 x 10-12

5. 3 x 25 yard Back Pedal Sled Drag 
3 x 25 yard Sled Push (or Deadmill Sprints)
SLED NOTES: DRAG: Pull your shoulder blades back and down. Make a big chest. Lean back to start the movement. Drive your heels into the ground. Take small steps backward, keeping the tension on the quads. PUSH: turn around, get low and push it back as fast you can, really driving with quads
NO SLED NOTES: If you do not have a sled, you are doing 20 sec dead mill sprints, rest for 40 secs and do 4 total sets

- Elevate both heels
- 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 Heels Elevated

- DB or Trap Bar Deads (heels elevated) 4 x 12/10/8/8
- Pulsing KB or DB Goblet Squat (heels elevated) 4 x 30 sec

NOTES: The Pulsing Goblet Squats you are not extending all the way up.  You are just doing 1/2 rep squats in a pulsing fashion. I elevate my heels for both exercises, Im using a wedge, but just use two small plates under your heels for great knee flexion.

- 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

- Start with feet at shoulder width apart
- Hold the kettlebell in goblet position
- Push your hips back and down into a squat
- Pulse in the bottom half range for time or reps

KB Goblet Squat Pulses

Superset

- Holding the end of the landmine bar in goblet position 
- Step back and lower down until both knees are at 90 degrees
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for time or reps
- Complete desired reps then repeat on the opposite side

12/10/8/6 reps each side 
NOTE: You can can do this with a DB instead of landmine if you dont have a Tbar or landmine bar that you can use.

Landmine Goblet Reverse Lunge

- Leg Extension 4 x 10 + 10 partials
- Leg Press (feet close, low on platform) 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 half way up, pulsing down and up in the bottom half range for reps

Leg Extension Bottom Half Pulses

- 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

Leg Press - Low/Narrow Stance

- With the treadmill turned off, lean your body and arms against the front of the machine 
- Turn the belt with your legs, build-up momentum with the belt up to a sprint 
- Do this for as many seconds as required then rest and repeat

Deadmill Sprints

LEGS (Quad Focused)

Emilee

Rachel

LEGS

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

LEGS (Quad Focus)

Liana

LEGS (Glute/Ham Focus)

Willow

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

Kimm

Nilso

Maal

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

Jessica mejia

Jessica

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Randall Burks

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)

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

Cora

Feels classic and still hurts like crazy!

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 Focused)

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