Name: Playbook - Dana Linn Bailey - LEGS (Quad Focus)
Uploaded: 2023-12-27T14:27:39.529Z
Duration: 60 min
Description: LEGS (Quad Focus)

Rachel

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

Christopher

Jaime

Sheryl

Chris Woodson

Cindy

❤️‍🔥❤️‍🔥❤️‍🔥🦵🦵🦵🦵

Alejandra

Sonja

Thanks Dana, I love your YourTube Videos. The workout was ok.

Karla

Tierra Fox

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Angela

Roger S Rahn

Jamie

Kassey Lay

The best turkey day leg day 🍗🦃🤌🏼

Mikyla

Christianna

The burn before the thanksgiving festivities! Happy turkey day to all! I appreciate DLB for those awesome workouts and her whole support staff!

Kimm

Happy Turkey Thigh day!  Did Legs today and stick a fork in ‘em cuz they are done!

Kisha DuBuclet

Sandra Osorio PA MBA

Great workout. Nice to have a plan in place for every body part. I love that there is always something nuanced in every workout to kick my butt in new ways! Never knew I could get such great results going heavier with less volume! Did 2 x my body weight on leg press today!

Lola

It was a good leg 🦵 day! Finally!!!! 🦵🔥💪❤️

Anto

Shannon

Another great one, thanks! What's your favorite sub for leg press? I don't have one in my home garage and want the best substitute that isn't a repeat of the other leg exercises.

Ashlee

Danielle

Brianna Dixon

Marina Pillyawets

Courtney

MaryBeth 

This one took me out last week and it took me out again. Definitely like this leg day though!

Julie

Tara

Had to improvise a bit because of time but the workout was killer. Quads are on fire 🔥

Laura

Lina_Maria Cardona

Margaret Deleon

All I have to say is glad my house doesn’t have stairs….Holy crap!! 😫

Loretta

Wish I would have had time to do the whole workout. O can tell it was a good one

Katy Williamson

Nancy

Sarah

Amy forloine

Darcie

Cristen

Dana don’t listen to MARYANN she’s lying I don’t skip leg day🤣 anyways this ish hurts bad I do hate them and will be crawling everywhere I go for the rest of the week lol

Cris

Stefanie

Lara

sabrina moats

This was fun as hell! Lol those damn Bulgarian squats are not very nice! Also COME IM CRIS PENA!!!! Let’s go boy! Don’t skip leg day’ lol

Maryann

Krista

John Hunsell

1. High-bar Squat (heels elevated) 4 x 8/6/5/5
NOTE: High bar just means the placement of the bar on your back. Higher up will emphasize more quad recruitment 

2. Bulgarian Split Squat 3 x 12 each side

3. BB or DB Walking Lunges 3 x 30/24/20 steps (15 per leg, 12 per leg, 10 per leg)
NOTE: Each set you are adding weight!

4. Leg Press 4 x 20/15/12/10 drop 10 + failure
NOTE: You are adding weight for each set. On the last set complete 10 reps, drop the weight and do 10 more followed by stripping the weight in half and going to failure (basically a double dropset)

5. Triset:
- Leg Extension 4 x 10-12
- Leg Extension Partials 4 x 8-10
- Goblet Squat 4 x 12

6. Leg Press Calf Raises 3 x 15

- Begin with bar positioned on your upper back and your heels elevated 
- 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

Heels Elevated Barbell Back 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

12 reps each side

DB Bulgarian Split Squat

- Keep your chest up, the bar across your upper back 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

30/24/20 steps (15 per leg, 12 per leg, 10 per leg)
NOTE: Each set you are adding weight!

Barbell Walking Lunges

- 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 10 + failure

NOTE: You are adding weight for each set. On the last set complete 10 reps, drop the weight and do 10 more followed by stripping the weight in half and going to failure (basically a double dropset)

Leg Press - Low/Narrow Stance

- Leg Extension 4 x 10-12
- Leg Extension Partials 4 x 8-10
- Goblet Squat 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

- 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 Partials

- Standing with your feet close
- Hold a single dumbbell or kettlebell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Goblet Squat

Triset

- 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

LEGS (Quad Focus)

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