Name: Playbook - Dana Linn Bailey - LEGS (Hams/Glutes)
Uploaded: 2023-12-27T14:27:39.920Z
Duration: 60 min
Description: LEGS (Hams/Glutes)

Vanessa

Elba Castro Gonzalez

Brittany Ward

Started with 8 rounds of 15:45 air runner sprints…I’m toast

Siene

Tanya

Incredible. Im a huge Ashley Horner fan but Dana might be my new girl!

Bobbi

Andrea

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

Fotini

Jamie

Barbara Griswold

Lacey

Erica

1. Leg Curls 30/20/10/10 drop 10

2. Reverse Hack Squat 20/15/10/10 + 50 rep drop set

3. Tri-set:
- DB Stiff Leg Deads 4 x 10-12
- Banded Hypers 4 x Failure 
- Bodyweight Hyperextensions 4 x Failure 

4. Superset:
- Barbell Hip Thrust 4 x 10
- Sumo Deadlift 4 x 12 or Failure

5. Superset:
- Reverse Hypers 4 x 12-15
- Swiss Ball Leg Curls 4 x 12-15

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

30/20/10/10 drop 10

Lying hamstring leg curls

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

20/15/10/10 + 50 rep drop set
NOTE: For the 50 rep drop set, you will start with the weight that you did the last set of 10 with, go until you can’t do anymore, then strip 1 plate from each side. Then knock out more reps until failure, drop....If you get down to 1 plate on each side, don't take any off and just rest/pause until you can get all 50

Reverse Hack Squat

- DB Stiff Leg Deads 4 x 10-12
- Banded Hypers 4 x Failure 
- Bodyweight Hyperextensions 4 x Failure 

NOTE: Use a resistance band and wrap it over your head and across the back of the shoulders. Do as many reps as you can then take the resistance band off and do as many as you can with just your body weight. Focus on really squeezing your butt to initiate the movement.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB stiff legged deadlift

- Place the band around your upper back
- Keep your chin tucked in
- Raise your upper body engaging your lower back and glutes
- Pause at the top and lower with control

Banded Hyperextensions

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Tri-set

- Barbell Hip Thrust 4 x 10
- Sumo Deadlift 4 x 12 or Failure

NOTE: I just use the same weight for the deadlift as the hip thrust and go to about failure

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Pause at full contraction then lower your glutes back toward the floor

Barbell hip trust

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

4 x 12 or Failure

Sumo deadlift

Superset

- Reverse Hypers 4 x 12-15
- Swiss Ball Leg Curls 4 x 12-15

NOTE: Hypers do a 2 second pause on each and every rep and really squeeeze!

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

LEGS (Hams/Glutes)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

Claudia

Rachelle

So awesome! I do a lot of these movements already but the variations and added videos were a great complement to my workout. Love the way the app is put together. Much more functional than others I have tried.

LEGS (Hams/Glutes)

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