Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.928Z
Duration: 45 min
Description: LEGS

Joel

Deborah

Bridget

This is a favorite…those 10
Sets of hams and quads just leave nothing in the tank…awesome

roobabyzoobaby

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!!!

Tanya

Rimu

Probably the best and most challenging leg day by far, those leg extensions fucked me up!!😆 feel PUMPED! Thanks for the pleasant torture 🤛🏼

Steff Bergeron

Melissa

Natalie

Kaddington

Fernanda

Sally

Josh Brame

Leg pump is feeling awesome right now! Definitely going to feel this one tomorrow.

Luka

I LOVED it!!! Your best workout yet. In love with the 10 sets.awesome workout.

Callin

Holy fucking legs 😫😵‍💫😭😱😆

Lucy

Michele

Anyone have pair of crutches handy? A wheelchair  perhaps?? 🦵🏽💀💀😫

Summer

Sarah

Pepe

My legs were great!! Now they are spaghetti

Drew

Shannon

Lorrie

This one was mentally hard... pushing past that point of breaking did something for my soul😂🤘

Heather

Bulging discs limit me but I did all extensions and curls plus light leg press for 100! Holy quads batman

Bethany Henson

Danielle

Nick

Killer workout! Not sure I can walk now. Thank you.

Irene Haimovich

Verona Simon

Adriana Tachiquin

Oh my hell!!!! Can't help to feel good about getting through that!

Amy Adams

Krystal

Dodge

Kelly

I walked away like a baby giraffe! Killer leg day!!

katie

Joei

Lisa

Shawna Foerster

Wendy

Antoinette

Angela

John Hunsell

Jill

Lindsay

Nicole Rose

1. Squats
Find Your 1 x 4RM (4 Rep Max)
4 x 4 at 90% of 5RM
NOTE: You are working your way up to a 4 Rep Max. Then after you find your 4 rep max, you will take 90% of that number and do 4 more working sets at 90%. 

2. Superset:
- KB or DB Goblet Squat (heel elevated) 4 x 15
- Weighted Jump Squats 4 x 12

3. DEATH by Leg Extensions 💀
10 x 20 (YES again it’s 10 sets of 20 reps with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burnnnnn.  You wont be going super heavy. Pick a weight you can do 20 reps comfortably and by the end it should be very uncomfortable. By set 5 you should be not able to get 20 in a row. If you are struggling to get through the reps, just lower the weight. 
I’m doing about half the weight I normally do for 20 reps if that helps.

4. Superset:
- Landmine RDL 4 x 12 
- Hack Sumo Squat 4 x 12
NOTE: Go heavy on both of these, I want you failing by rep 12 or sooner.

5. DEATH by Leg Curls (seated or lying) 💀
10 x 10 (10 sets of 10 with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burnnnnn. These are only 10 reps, so you are going heavy, but you still only have 20 seconds rest. So again choose a weight heavy enough for 10 but comfortbale enough that you can do 10 sets of it.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

NOTE: You are working your way up to a 4 Rep Max. Then after you find your 4 rep max, you will take 90% of that number and do 4 more working sets at 90%.

Barbell Back Squat (Find Your 4 RM)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat @90% of your 4RM

- KB or DB Goblet Squat (heel elevated) 4 x 15
- Weighted Squat Jumps 4 x 12

- 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

Heels Elevated DB Goblet Squat

- 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

Weighted Squat Jumps

Superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

10 x 20 (YES again it’s 10 sets of 20 reps with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burn. You won’t be going super heavy. Pick a weight you can do 20 reps comfortably and by the end it should be very uncomfortable. By set 5 you should be not able to get 20 in a row. If you are struggling to get through the reps, just lower the weight. I’m doing about half the weight I normally do for 20 reps if that helps.

DEATH by Leg Extensions 💀

- Landmine RDL 4 x 12 
- Hack Sumo Squat 4 x 12

NOTE: Go heavy on both of these, I want you failing by rep 12 or sooner.

- 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

- Start with feet in a wide toed out stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Sumo Hack Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

(Lying or Seated)
10 x 10 (10 sets of 10 with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burnnnnn. These are only 10 reps, so you are going heavy, but you still only have 20 seconds rest. So again choose a weight heavy enough for 10 but comfortbale enough that you can do 10 sets of it.

DEATH by Leg Curls 💀

LEGS

Emilee

Rachel

Gino

Amy Wilkinson

Cynthia Miller

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)

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

Teri

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)

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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