Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-01-29T05:19:41.019Z
Duration: 45 min
Description: LEGS

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

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

Maddie

NatalieTillery

Brittany

LEGS (Hams/Glute Focus)

Out of breath tired and need more water great workout

Katherine

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

LEGS (Quad Focus)

Julia

Nathan

Jackie Cross

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Sara

Takes a savage of a human to come up with a workout like this.

Michael

Loved deadmill sprints… great way to end the workout💪🏻

LEGS (Quad focused)

Angela Bjorklund 

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

Cindy

Melissa

Did this one the other and was stupid sore

Laura

Killer leg workout.  Complete week 💪🏾

Angela

Clara Wells

Taylor

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Maryann D

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Heath1977

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Roger Rahn

Pure genius way to do lunges. So much lactic acid!

Darby

Hippie

Glorynette

LEGS (Ashley Horner Workout)

Devon

J*Bird

Lily

LEGS (Kristen Nun Workout)

Just what I was looking for! Intense and succinct, had me walking odd by the end! Loved it!

Bailey

Cheyenne

LEGS | Quad Focus

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah

LEGS | Ham & Glutes

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

LEGS (DB Only) (Quad Focus)

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Fotini

Jamie

LEGS (hams/glutes)

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Nothing like sliding off a bench in a pool of sweat, those leg extensions!!!

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Michelle

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

LEGS

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