Name: Playbook - Dana Linn Bailey - Legs | Monday | 4/22
Uploaded: 2024-04-28T22:59:56.431Z
Duration: 60 min
Description: Legs | Monday | 4/22

The assault bike and air squats at the end were just enough to kill me

Kinga

Christine

If your not feeling this one, your slacking!

Melissa

Dallas

Loved it!!!! That quad finisher really burned 🔥🔥🔥🔥🥵🥵

Vicky

I love having access to these workouts every day… The caliber and the style of training is exactly what I needed to take my gym life to the next level. I’m so happy and honored to train with you! A true OG. 💪🏽

Cally

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Shelby

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Charlene

Lucy

Lisa

DLB, can we do this again?! Dang this made my day! 🔥

Becca

I love all your work outs. I used to be in great shape before kids;) and after my 2nd I was trying to bounce back!! Your workouts helped me do that..

Nina

Sue-Ann Henriques

Great workout. I used the elliptical in place of the assault bike since my gym doesn’t have one.

Jennifer

My gym doesn’t have an assault bike so I sprinted on the stair master instead and I’m dead lol

Bailey

Sandra

Susan

Eliana

Roseline WL

Elina

Amanda

Kortni Manyon

Oooofff. The 2 DB Heel Elevated Squats with the Single DB pulse 30 second SuperSet 😮‍💨🤌🏼 and that Tabata Finisher 🙌🏻🦾🔥

Jeanette Moore

I’m still standing lol even though my legs are jellow lol 😂

Ulya

Legs cramped and quit before I could finish, leg killer.  Glorious

Larry

Claudio

Gina

Jamie

That quad finisher 😵 I loved it. Going to start adding it to the end of all my leg days. I almost collapsed at the end

Marie

Skye

Celine

Leigh

Barbie

Mandy

Joanna

I LOVED the quad finisher!!!!❤️❤️❤️❤️❤️❤️

Tiffany

Glad having this in my books, saved, I’ll share now, killer one, finisher was 🔥🔥🔥🔥the cherry on the top of the cake 🎂

Fotini

Elizabeth

I don’t think I’ll be able to walk tomorrow 💪🏽

Erika

4/22: LEGS

1. Single Leg Standing Calf Raise 3 x 12 each side

2 Superset: 
- Leg Extension 4 x 10-12
- Leg Press (feet close, mid to low on platform) 4 x 12

3. Hack Sled Squat 4 x10/8/6/6

4. Superset:
- Heel Elevated DB Squats 4 x 12/10/8/8
- Heel Elevated DB Goblet Squat 4 x 30 sec
NOTES: Drop one of the dumbbells and go right into the Goblet Squats, you are not extending all the way up. I elevate my heels for both exercises, I’m using a wedge, but just use two small plates under your heels for great knee flexion.

5. DB or BB Same Side Walkig Lunge 3 x 10 each side

6. QUAD FINISHER: (20s ON / 10s OFF)
- Air Bike Legs Only
- Air Squats
 *Alternating back and forth between leg only air bike and bodyweight air squats for 4 mins, going as hard as you can for the 20 secs, off for 10 and right back in for air squats.

- Elevate the front half of your foot, hold a weight one hand
- Push through the ball of your foot engaging your calf
- Pause at the top then lower into a slight stretch
- Complete desired reps then repeat on the opposite side

Standing Single Leg Calf Raise (ea)

- Leg Extension 4 x 10-12
- Leg Press (feet close, mid to low on platform) 4 x 12

- 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

Leg Extensions

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Low/Narrow Stance

Superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Sled Squat

- Heel Elevated DB Squats 4 x 12/10/8/8
- Heel Elevated 3/4 DB Goblet Squat 4 x 30 sec

NOTES: Drop one of the dumbbells and go right into the Goblet Squats, you are not extending all the way up. I elevate my heels for both exercises, I’m using a wedge, but just use two small plates under your heels for great knee flexion.

- 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

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into a squat
- Drive through your heels but only come up 3/4 of the way, not to full extension 
- Repeating in the 3/4 range to really hit that time under tension

Heel Elevated 3/4 DB Goblet Squat

- 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 same leg
- Complete desired reps then repeat on the opposite side

DB Same Leg Walking Lunges (ea)

(20s ON / 10s OFF)

- Air Bike Legs Only
- Air Squats

*Alternating back and forth between leg only air bike and bodyweight air squats for 4 mins, going as hard as you can for the 20 secs, off for 10 and right back in for air squats.

- Using your legs only, pedal for time, distance, or calories

Assault Bike (Legs Only)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Quad Finisher

Legs | Monday | 4/22

It was good a couple of them i couldn’t do in the gym so i some variation

Samantha Heppe

Celina

Ashley

Chest & Triceps | Monday | 4/29

Sherlyn McCormick

Oh my god, so good thank you so much I’m so happy and my legs definitely hurt and pump 🙏❤️

Alex

Elisa

Legs (Quads) | Tuesday | 4/30

Brittany

Benjamin

Back & Biceps | Wednesday | 5/1

Insane pump 😳😳😳 Thank you 🥳🎶🎶🎶💋

Short and to the point of why I was at the gym. Great workout !

Delts | Thursday | 5/2

Omg, that was SOOO MUCH HARDER than it looked 😅 The band-stuff at the end almost had me crying!

Legs | Monday | 4/22

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