Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2026-04-15T20:22:23.124Z
Duration: 60 min
Description: LEGS

Lupita Sosa

Brian

Kristan

April

Randall Burks

Anto

Stephen

Nancy

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

MaryAnn

Brook

MaryBeth 

Megan Bain

Brenda

Ashlea

Joe Adams 

Joycelyn BENJAMIN

Lacey

Javiera

Sarah

Kevin

Paige Guzman

STTP

Tatum M

Elle

Charmaine

Serenity

Natalie

Juleinny

Hanna-Mari

Angela

Kim Valva

Discipline is what got me going this morning. But(t) you gotta love the burn. 🔥🔥🔥

Cindy

Jessica

Ali Almand

Henry

1. Superset:
- Reverse Hack Squat 4 x 15/12/10/8
- Reverse Hack RDL 4 x 12/10/8/6

2. Superset:
- Lying Leg Curl 4 x 12/10/8/8
- Vertical Leg Press 4 x 12/10/8/8

3. Barbell Bulgarian Split Squat 4 x 15/12/10/8 each side
	
4. Triset:
- Machine Hip Thrust 4 x 12
- Banded (or weighted) Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure
	
5. 3-way Abduction machine 4 x 24 (8 leaning back, 8 upright, 8 leaning forward)

- Reverse Hack Squat 4 x 15/12/10/8
- Reverse Hack RDL 4 x 12/10/8/6

- 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

Reverse Hack Squat

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Squat RDL

Superset

- Lying Leg Curl 4 x 12/10/8/8
- Vertical Leg Press 4 x 12/10/8/8

NOTE: If you do not have a vertical leg press machine you can do cable squats instead or just a leg press with feet high on the platform.

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

Lying Hamstring Leg Curls

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

15/12/10/8 reps each side

Barbell Bulgarian squats

- Machine Hip Thrust 4 x 12
- Banded (or weighted) Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Machine Hip Thrust

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Place the band around your upper back
- Cross your arms over your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Banded Hyperextensions

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- You want to internally rotate your shoulders and deliberately round your upper back
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position

Hyperextensions

Triset

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

24 total reps (8 leaning back, 8 upright, 8 leaning forward)

3-Way Abductor Machine

LEGS

The superset and drop sers really do the job!!!🥵😮‍💨love that feeling!

Mary: SHE HULK

Sabrina

Rosavelle

Jesus

Victoria

Loved this one!  My gym doesn’t have the kickback machine so I just did banded kick backs on all 4’s.  Hope this accomplished the same goal.

Amanda

LEGS (Hams/Glute Focus)

Had my partner complete this workout and he is pretty fit- this tore him up!! Love it

Tammy

Brooke

Amazing as always! You are the best Dana!

Britt

LEGS (Glute/Ham Focus)

Suzie

Christine

Cory Davis

Killer leg day! Haven’t hit legs like this in a while. 😍

Michelle

Yaaaaaaa
Ayayyayayayayyyayayyayayay
Ayayayayayaya
Ayayayay
Ayayayayayyaya

This really burns your leg on Monday🦵🦵🦵

Had to do different exercise Variations because of nee’s and age🤷

Craig sanchez

Joanne

Tough leg work but unfortunately can only some if the work outs because of back issues

Michael

Awesome vacation session in a new gym in Florida. Great full leg pump thanks DLB

Damaris

Robbie

Kicked my butt. Getting back into it after a long ACL recovery. 🦵

Laura

LEGS (Glutes/Hamstrings)

This has been my main quad day for a few weeks now and I’m loving it! The growth is insane!

Ashley 

LEGS (Quad Focus)

Diana

I always come back to this one when I need a full leg workout AND I have  a death wish. Fuuuuuuck. ❤️

Jaime

Little did I know this workout had me pouring sweat!

LEGS (Ashley Horner Workout)

Renee

Willow

LEGS (Kristen Nun Workout)

Valerie

Cheri Kramer

These leg exercises are super good, I like them🦵🦵

LEGS | Quad Focus

Fides

LEGS | Ham & Glutes

I finished exhausted after a super leg day on Monday.!!!!!🦵🦵🦵🦵

Nice third leg day to finish the week at home instead of the gym.

LEGS (DB Only) (Quad Focus)

You successfully killed my a** again! 🤯🥵

LEGS (Hams/Glutes)

Christina

LIZ   

Cora

I also threw in hip thrusts and omg…. I’m dying🔥🔥🔥

Joel

Legs (Full)

This app was exactly what I needed! Thank you!💪❤️ glutes are smoked 🚬 😍 😳

It was awesome.. my legs were shaking.. but would like alternatives to certain machines and exercises!

LEGS

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