Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2024-05-05T18:13:33.112Z
Duration: 60 min
Description: LEGS

Willow

Gino

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

Lindsey

Joana

Love that I can branch out and throw in any workout as needed!! Love your variety DLB!! 🙌🏼👌🏼

Jana

Very exciting way to start the day ! A little heavy on the knees but still a killer 60-minutes of hardcore training ! 🫠

Tyler

It was that touth I nearly brought up the tea I haven't eaten yet !!! Brillianntttttt ❤️‍🔥

Gemma

Hippie

Nikole Mills-Francisco

Taryn

Marilyn rey

Katherine

Erkan

Angela

Sarah

I think I hate Bulgarians as much as hip thrusts. It's a love hate. Last 5 was a killer...sounded easy..lol

Vanessa Padalino

Kerri

I almost started crying when I saw the 5 mins of walking lunges but then I pulled up my big girl leggings and waited until it was a natural part of the excercise to start crying (3 mins in for the curious)

Andy

Monica D Monroe

Great workout!!! Love the lunge burnout !!!

Danielle

Sheila Goddard

Thanks Dana for the Xmas 🤶 🎄 leg pump. PR today for the first time 90lbs sumo dl. I didn’t know I was capable to lift that heavy when you have limited equipment for home 🏋️‍♀️ workouts. Thanks 🙏

So good - thank you! Merry Christmas everyone!

MaryBeth 

Krzysztof

Well okayyyy that was way more challenging than expected. Terrible and awesome all at the same time. Loved it!! 🔥

Tanya

❤️‍🔥🎄❤️‍🔥🎄❤️‍🔥

Fotini

Becca

Nothing like 105 lunges to end your workout. 🔥🔥🔥🍑🍑🍑💪🏼💪🏼🤦🏻‍♀️😳😳😳🤣❤️❤️❤️

Edith

That was great! The workouts are great but i think it would be nice to know what muscles i am working.

Steph

Heather

Those damn Bulgarian split squats kick my ass! Holy hell holes lmao! Also thank you sooooooo much DLB.

Maryann

Joycelyn BENJAMIN

Amy forloine

Jenny

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Rebecca

BRUTAL! But so goood! I’ve never been a good front lunger at all, so burned out with leg extensions 😝
#ouchie

Monique

Kevin

5 minutes is not that long when you focus and push yourself, ouch 🦵 are shaking good leg workout

Courtney

Those walking lunges got me… 🤢🤢🤢🤮🤮🤮🤮🤮🤮🤮

Quinton Powell

My legs ar so much On fire 🍑🔥🔥🔥

Mona

I was supposed to give five stars, sry D! Walking lunges were the killer ☠️ but made it and now holiday begins and I will keep a rest week ✌🏻 see you in 2023!

Hanna-Mari

How to finish off your legs before Christmas 😫. Have a great festive season Dana and all the DLB Daily fam 😀 🎄💕

What in the muscle soreness did I just do?💀

Andrea

Kelima Kamaric

Cindy

1. Sumo Deadlift 4 x 8-10

2. Reverse Hack Squat 4 x 12/10/8/8 
NOTE: If you do not have a hack squat machine you can do cable squats instead or just a leg press with feet high on platform
 
3. Superset:
- B Stance DB RDL 4 x 12 each side
- DB Bulgarian Split Squat 4 x 12 each side

4. Superset:
- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine Pulsing 3/4 Squat 4 x 30 sec

5. Bodyweight Walking Lunges
1 x 5 mins non stop
NOTE: this is without weight and you are going non stop. Depending on your level, if you are a beginner maybe start with 2-3 minutes.  This is your finisher so make each rep good!

- 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

- 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

- B Stance DB RDL 4 x 12 each side
- DB Bulgarian Split Squat 4 x 12 each side

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

12 reps each side

B-stance DB RDL

- 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

Superset

- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine Pulsing 3/4 Squat 4 x 30 sec

NOTE: You can can do this with a DB instead of landmine if you dont have a Tbar or landmine bar that you can use. The Sumo Landmine Squats you will drop the bar down between legs and do Pulsing Squats for 30 seconds straight.  Pulsing you are not doing full reps, just 3/4 reps to keep the burn

- Holding the end of the landmine bar in goblet position with feet shoulder width apart 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Landmine Goblet Squat

- Stand in a wide toed out stance 
- Hold the end of the landmine bar between your legs in front of you
- Lower into a squat, lowering the weight toward the ground
- 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

3/4 Rep Landmine Sumo Squat

- Start standing talk with feet shoulder width apart
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Bodyweight Walking Lunges

LEGS

Ariana

First workout I did after joining……And I thought I was doing a good leg workout on my own Pfft….this just kicked my a@$!! I’m in love 🥰

Angie

Emilee

Amy Wilkinson

Cynthia Miller

Elizabeth

Jennifer

Claudia

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)

Kimm

Nilso

Maal

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

Jessica mejia

Sara

Jessica

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Randall Burks

Anto

Ass feels like grass but i am here for it! 🔥

Had to modify due to no machines but we got her done

Maddie

Fany

MelAnn 

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Heather Davies

Chris Woodson

LEGS (Glutes/Hamstrings)

Rachel

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

Christopher

Douglas

Jaime

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

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!

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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