Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.048Z
Duration: 60 min
Description: LEGS

Emilee

Rachel

Adrian Vance

gloria

Sherlyn McCormick

Gino

Elba Castro Gonzalez

Brutal! But I finished… omg! I said “SHIT” often😂💪🏾

Robert

It was definitely challenging going for me.  I am a beginner again so I had to moderate.

Michelle

Sheryl

Layla Marooney

Danni

Awesome workout! My legs are hurting soo good 😃

Heidi

Valerie

Elizabeth

It was a great workout! Getting back on track, working out and this was great! Not too sore!

Lorraine Noguera

Pilar

Kicked my butt. Getting back on track after surgery in May. Felt good!

Candy

Randall Burks

I do feel like this workout wasn’t as intense as some of the other leg days we have had, HOWEVER I did get a great pump and sweat! It was a nice switch up for sure! 💪🏽🐺

Cynthia Biscaino

Awesome first workout of yours!!!! ☠️

Gretchen

Great one! Preparing to die tomorrow again

Jessica mejia

Ashley

I workout at home and I have never had a Killer leg day like this!! I almost died lol ... looking forward to the next training session with DLB

Daisy

Carolyn

Mylene

Quad pump was killer. Big quad explosions!

Mitch

Courtney

Julie

Estelle

Sheena

Thank you so much for these home workouts! ♥️💪

Barbara Griswold

I like the switch from gym to home workout for this week!! It’s challenging as well🔥🔥🔥

Wendy Mosley

Cynthia Vera Rivera

This was tough... quads are done for the day 🔥🔥🔥

Joycelyn BENJAMIN

Thank you for the home modifications! Made the burn better! 🔥

Stephanie

Dana’s leg day exercises are sooo good and 🔥! Thank you, Dana for putting home workouts!

Edelee

Desiree K

Dana, you are a fucking beast! This is the best $7 I’ve ever spent. Dead.

Monique

3/28: LEGS (Quad Focus)

1. Squats 4 x 6 at 75%
NOTE: Do a few warm up sets, climbing to these working weight of 75%. If you do not have access to multiple or heavy DB’s you will just increase the reps 

2. 1.5 Rep Bulgarian Squat 3 x 10 (each side)

3. Superset:
- DB Squat Jumps 4 x 15/12/10/8
- Heel Elevated Goblet Squat 4 x 12

4. Superset:
- DB Suitcase Squats 4 x 20/15/12/12
- Calf Raise 4 x Failure

 5. Superset:
- DB Leg Extension 4 x 10
- DB Walking Lunges 4 x 20

- Hold the dumbbells at your shoulders, heels elevated 
- Keeping your chest lifted, sit your hips back and down
- Reach parallel and extend your legs to stand up

Heel Elevated DB Front Squat

- Start with your back foot on top of an elevated surface, 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 half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

DB 1 1/2 Rep Bulgarian Split Squat

- DB Squat Jumps 4 x 15/12/10/8
- Heel Elevated Goblet Squat 4 x 12

- Hold two weights by your sides 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

DB Squat Jumps

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heel Elevated DB Goblet Squat

Superset

- DB Suitcase Squats 4 x 20/15/12/12
- Calf Raise 4 x Failure

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB Suitcase Squats

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

- DB Leg Extension 4 x 10
- DB Walking Lunges 4 x 20

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB Leg Extensions

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

LEGS

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Claudio

LEGS (Quad Focus)

Liana

Christine

LEGS (Glute/Ham Focus)

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 💪🏼

Kimm

Nilso

Maal

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

Sara

Jessica

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

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

MelAnn 

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

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! 💪🏽🐺✌🏽

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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