Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.369Z
Duration: 60 min
Description: LEGS

Gino

Jessica

Christine

Clara Wells

Taylor

Amanda FC

Krzysztof

Vicky

Sean

Marina Pillyawets

Tiffany

Brandi

This workout had me contemplating my choice of hobby! Barely able to keep the oatmeal down. Thanks girl!!

Stacy Sauerland

Roberta

Melissa

Adriana

💀💀💀💀💀💀💀💀💀💀💀💀

Esmeralda

Kassey Lay

Danielle

Tierra Fox

Paige Guzman

Michelle Green

Wendy Mosley

Erica

Rough one. Had to cut short. Ran out of time!

janet

Tara

Still managed to do 225 for 6 even thou I fell down my stairs and my back is angry with me 🤣

Randi Armstrong

Low it All 💙 an the finisher was Nice 👍😃

Mona

Mike Gilbert

Whoa. So much volume. Basically dead ☠️ 🤯

MaryBeth 

Karen Arthur

Catlin

Megan

Angela

This workout was epic, kicked my butt in the best possible way.  A few friends from the gym asked what program I was following and liked some of the splits in today's workout!

Quinn

Katie

Sarah

Pretty sure you can now bounce a quarter off my ass 🤣🍑#bootypump

Beth

Anto

Lara

Savage workout! Loved it definitely humbling 💪

Minerva

HOLY BALLS. nothing like your Glutes giving out on ya. Yeah baby

Melissa Freeberg

Bands are deceiving, they’re hard as hell!

Sandra

This has been by far my favorite leg day! Thank you so much! I got a hella pump lol DLB you’re the shit.

Maryann

Your workouts always kick the 62yr olds butt my friend but I love them!

Maggie

Today was a great day. Killer workout and I sure put in the freakin work 🙌🔥🦵🏻💪

Mandy

Kanani

About died with the finisher! Couldn’t finally the reps with the medium strength but gave as many as I could. (- 5 reps on avg.)

1. Squat 3 x warmups 
4 x 5-6 @ 70-75+% of 1RM
NOTE: You can start counting your working sets once you get to 70% of a 1RM. Then try to add weight to each set following.

2. Superset:
- Front Squat Heels Elevated 4 x 12/10/8/8
- Leg Extension 4 x 20

3. Superset:
- Toes Elevated Sumo RDL 4 x 12/10/8/8
- Sumo Deadlift 4 x 8-10

4. Barbell Walk Lunges 3 x 10 each leg (20 total steps)

5. Giant Set:
- Barbell or machine Hip Thrust 4 x 8-10
- Banded Frog Reverse Hypers 4 x 15-20
- Banded Glute Bridge Abductions 4 x 30 abductions

- 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

Squat 3 x warmups 
4 x 5-6 @ 70-75+% of 1RM
NOTE: You can start counting your working sets once you get to 70% of a 1RM. Then try to add weight to each set following.

Barbell Back Squat @70-75+% of 1RM

- Front Squat Heels Elevated 4 x 12/10/8/8
- Leg Extension 4 x 20

- 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

- 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

Superset

- Toes Elevated Sumo RDL 4 x 12/10/8/8
- Sumo Deadlift 4 x 8-10

- Stand with a wide toed out stance, toes elevated
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Toes Elevated Barbell Sumo Stance RDL

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- 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

3 x 10 each leg (20 total steps)

Barbell Walking Lunges

- Barbell or machine Hip Thrust 4 x 8-10
- Banded Frog Reverse Hypers 4 x 15-20
- Banded Glute Bridge Abductions 4 x 30 abductions

NOTE: I use a Booty Band or Hip Circle just above my knees for all 3 exercises. For the glute bridge abductions, you are holding a glute bridge and just doing the abductions.

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Begin in a prone position with your legs off the box, band place just above the knees
- 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

Banded Reverse Frog Hypers

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

Giant Set

LEGS

Emilee

Rachel

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

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