Name: Playbook - Dana Linn Bailey - Legs | Monday | 4/22
Uploaded: 2024-04-28T23:00:11.449Z
Duration: 60 min
Description: Legs | Monday | 4/22

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

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

Alicia

We loved the Tabata at the end of the workout.

Eddy

Awesome workout 🏋🏻‍♀️!! Loved the tabata at the end!!

Christina

Arlin

Krisztina Balogh

Dez Chavis

Tuff stuff but so good,  I only threw up in my mouth a little 🥵

Carrie Purse

Tracy

Sara

Misti

Lisa Meinhart

Jessie

Absolutely gassed by that last set. I didn’t want to get to the end of that workout, cos I dreaded that last set, and now I know why, but it kicked in a good pump

Tabatha

Leigh

Monique

4/22: LEGS

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

2 Superset: 
- DB Leg Extension 4 x 10-12
- DB Suitcase Squat 4 x 12

3. DB Front Squat 4 x10/10/8/8

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 jumping lunges and bodyweight air squats for 4 mins, going as hard as you can for the 20s, off for 10s.

- 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)

- DB Leg Extension 4 x 10-12
- DB Suitcase Squat 4 x 12

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB Leg Extensions

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB Suitcase Squats

Superset

- Hold the dumbbells at your shoulders
- Keeping your chest lifted, sit your hips back and down
- Reach parallel and extend your legs to stand up

DB Front 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)

- Jumping Lunges
- Air Squats

*Alternating back and forth between jumping lunges and bodyweight air squats for 4 mins, going as hard as you can for the 20s, off for 10s.

- Start with a shoulder width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees
- Jump up, switching your feet in mid air and landing on the opposite sides
- Repeating back and forth for time or reps

Jumping Lunges

- 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

Legs | Monday | 4/22

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