Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.821Z
Duration: 45 min
Description: LEGS

Sandra

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

i cant walk! But loving the pain gains!!!

Mayra L.

Malinda

Legs are fucking shaking I’m dead 👌🏼

Lisa

Best leg day I’ve had in a while 🔥🍑

Isadora

Tanya

JoMarie

Kasey

LEGS

Warm-Up (Glute Activation): 3 rounds 20 of each
- Banded Lateral Walks/Squats (5 left /5 right, 5 squats....)
- Banded Frog Reverse Hypers
- Banded Glute Bridge Abductions

1. Box Squat (2-3 warm up set to work up)
4 x 6 @70% of 1 RM

2. SS:
- Defecit Sumo Deads 4 x 12/10/8/6 drop 10
- Squat Jumps + 3 pulses 4 x 10-12
NOTE: Just Stand on two benches and you can let the weight go in between the benches for much greater range of motion

3. Leg Press (feet middle) 4 x 25 drop set on last set to failure

4. SS:
- Landmine RDL 4 x 10-12
- Landmine Sumo Squat 4 x 10-12

5. Bulgarian Squat (hold weight to inside of working leg) 4 x 10-12 (each side)

NOTE: Use a booty band, a hip circle or resistance looped just above your knees. We are gonna activate out glutes first and fire them up for the rest of your workout. You should rip through this fast with not much rest between rounds. This should not take more than 10 minutes of your time. Just a warmup.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Begin in a prone position with your legs off the box
- 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

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

Warm up

- Start with a barbell on your upper back and a box behind you
- Press your hips back and down lowering until you can sit on the box
- Press through your heels and stand back up

Barbell box squat @70% 1RM

- 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 (elevated) (last set drop +10)

- Start with a hip width stance
- Push your hips back and down
- Reach parallel and pulse 3 x before you explode/jump up
- Use your arms for momentum

Jump squats w/ 3 pulses

Superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press mid stance (last set drop to failure)

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand straight back up pressing your hips forward

Landmine RDL

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

Landmine goblet sumo squat

- 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

DB bulgarian split squat

LEGS

Emilee

Rachel

Gino

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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