Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.382Z
Duration: 60 min
Description: LEGS

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

I might throw up 😅 awesome leg workout

Kelly

Hippie

Melissa

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

Well my legs gave out walking to the car. So touché, to fuckin che.

Madison

Beth

Ally Levine

Susan Hersch

Legs on 🔥🔥unable to do ss squats..bad knees

Kanani

FUKKKK! My legs are blown. The stairs will be a 🤔💩😱

Brianna

Loved the workout! Can’t do the sissy squats because of my knees😝

Ali Almand

Great workout but us old folk who have bad knees can’t do sissy squats like for fear of falling down 🤣

Loretta

Denise

Megan

Ryan

Christina

Veronica

I just wish we could write our weights somewhere in the workout.

Maegan

Stefanie

Alright! That was hard as hell! CRIS PENA DID alright I guess haha 😂 this was fun as hell

Maryann

Alright maryann do an extra set of calf raises because I don’t wanna do the last set I’m tired lol you got this lol thanks Dana my legs hurt!!lol

Cris

Laura Gaytan

It was great pushed myself more than I have in 20 yrs. It feels good to get back in the gym after so long

Luke

I have been following this program for a while plus I have done DLB “Arnold
Classic” book this leg day has my Quads are on fire! ❤️‍🔥

Jaynie

Wendy Mosley

Lasheree Holness

Anaysa

Monique

MaryBeth 

I had to take the elevator down from the gym. 🤪

Jade

Destiny

Kimm

Angela

Lara

Cassie

Wasn’t able to do the sissy squat😕 Didn’t feel comfortable enough to complete, felt my form my wrong. Great leg workout all around, especially the walking lunges.

Yanet

Amy forloine

Toni

Holy fucking shit! What an intense and wonderful workout! Keep ‘em coming Dana!!

Megan Bain

Jeff

Great leg training...quads and calves are burning!!!

Joycelyn BENJAMIN

Kassey Lay

mary

Brandi

Legs on 🔥!!! Love the volume. Thank you for another killer leg day Dana!!!

Ashley

talia

1. Superset:
- Close Stance High Bar Squat 4 x 12/10/8/8
- Sissy Squats 4 x 12 or Failure 

2. Leg Press 4 x 20/15/12/10 drop 10

3. Weighted Walking Lunges 4 x 30/24/20/16 steps
NOTE: getting heavy every set.

4. Triset:
- Leg Extension (full rep) 4 x 10
- Leg Extension Partials Reps (bottom half) 4 x 10
- Heel Elevated 3/4 Rep Goblet Squat 4 x 12-15

5. Calf Raise 3 ways (toes in / toes out / toes straight) 4 x 8 each way

- Close Stance High Bar Squat 4 x 12/10/8/8
- Sissy Squats 4 x 12 or Failure

- 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 - Close Stance

- 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

Superset

- 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

Leg Press - Low/Narrow Stance

- 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

30/24/20/16 steps
NOTE: getting heavy every set.

Barbell Walking Lunges

- Leg Extension (full rep) 4 x 10
- Leg Extension Partials Reps (bottom half) 4 x 10
- Heel Elevated 3/4 Rep Goblet Squat 4 x 12-15

- 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

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into a squat
- Drive through your heels but only come up 3/4 of the way, not to full extension 
- Repeating in the 3/4 range to really hit that time under tension

Heels Elevated 3/4 DB Goblet Squat

Triset

- Calf Raise (toes in) 
- Calf Raise (toes out) 
- Calf Raise (toes straight)

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Out Calf Raise

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

Calf Raise 3-Ways

LEGS

Emilee

Rachel

Gino

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

LEGS (Quad Focus)

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)

Willow

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

Nilso

Maal

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

Jessica mejia

Sara

Jessica

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

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

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