Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.118Z
Duration: 60 min
Description: LEGS

Gino

Amy Wilkinson

Cynthia Miller

Tracy

Teri

What a pump.  Shakin’ legs feeling the burn!!

Rachel

Megan

Had a hard time to put my dumbell between my feet and being on my atomach at the same time:(

Mylene

Priscilla

Yasssssss🔥🙌🏻🔥🙌🏻🔥🙌🏻🔥🙌🏻 loved it!

Missy

Sheena

Wow.. that was tough.  Legs are shaking 👍

Joycelyn BENJAMIN

This was just what I needed! 🔥🔥🔥

Danielle

Kimberly

Andrea Brewer

Sandra

Cheryl

Took a week off for vacay........ 🦵 = 🔥. Thanks DLB

Tessa

Due to time restraints today I cut everything down to just 3 sets. Better than skipping! 
Also, nursing a hamstring pull so had to omit the leg curls and Hypers. 
Not the best but I’m proud of it for what it was.

Monique

3/31: LEGS (Hams/Glutes)

1. Superset:
- Banded or DB Hip Thrust 4 x 12
- DB Abductions 4 x 15
NOTE: The DB Hip Thruster would be done just like a BB hip thruster only you are holding either a single dumbbell or two dumbbells at the hips

2. Superset: 
- DB RDL 4 x 12-15
- Elevated DB Sumo Squat 4 x 12/10/8/8

3. Superset:
- DB Hamstring Curls 4 x 12-15
- DB Step-Ups 4 x 12-15 (each side)

4. Sumo Deadlift 4 x 12/10/8/8

5. Superset:
- Weighted Frog Hypers 3 x 10-12
- Banded Donkey Kick + Kickback
 3 x 12 (each side)

- Banded or DB Hip Thrust 4 x 12
- DB Abductions 4 x 15

NOTE: The DB Hip Thruster would be done just like a BB hip thruster only you are holding either a single dumbbell or two dumbbells at the hips

- Anchor the band, step inside of it, secure the loose end around your waist, and face away from the anchor
- Kneel on the floor and move forward to create tension on the band
- With knees bent and butt on your heels, contract your glutes and extend your hips until your torso and thighs form a straight line
- Squeeze hard
- Slowly return to the seated position

Hip Banded Kneeling Hip Thrust

- Stand tall and hold onto a stationary surface
- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

DB Hip Abduction

Superset

- DB RDL 4 x 12-15
- Elevated DB Sumo Squat 4 x 12/10/8/8

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB Sumo Squat

- DB Hamstring Curls 4 x 12-15
- DB Step-Ups 4 x 12-15 (each side)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB Hamstring Curls

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB Step-Up

- Stand in a wide toed out stance with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension by driving through your heels and pushing hips forward

DB Sumo Deadlift

- Weighted Frog Hypers 3 x 10-12
- Banded Donkey Kick + Kickback
 3 x 12 (each side)

- Begin in a prone position with your legs off the bench/box
- Keeping your heels together, pinching a plate between your feet and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Weighted Frog Hypers

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Then kick the same leg back, straightening the leg this time, up and toward the wall behind you
- Complete desired reps then repeat on the opposite side

Banded Donkey Kick + Kickback

LEGS

Emilee

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 💪🏼

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

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)

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!

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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