Name: Playbook - Dana Linn Bailey - Legs | Thursday | 4/25
Uploaded: 2024-04-28T23:00:02.975Z
Duration: 60 min
Description: Legs | Thursday | 4/25

Loved this workout 🔥🔥🔥🔥 It was a shorter workout so I could push myself more🏋‍♀️🏋‍♀️

Vicky

Michelle Green

Chisa

Celina

Kassey Lay

Jeanette Moore

Susan

Elina

Birte LandsvikPedersen

Eliana

Whhhheeewww I’m spent 👏🏻👏🏻😅😅

Nichole

🥵🥵🥵😭😭😭 I’m feeling this already 🤣

Roberta

stacy

Jennifer

I hate BSS!!! That is all!! 🤣🤣🔥🔥🥵🥵💪🏼💪🏼

Talia

Loved this workout, it pushed out my comfort w

Christine

Fotini

Xyzia Guzman

Sarah

Pinki

janet

Tiana

Kimberlee

Laura

Found a great substitute for the reverse hack squat using a landmine bar… I’ll try & post a photo!

Kori

Tiffany

Jenny

Claudia Ruiz

Angie

4/25: LEGS
 
1. Superset:
- Lying Hamstring Curls 4 x 12
- Toes Elevated RDL (DB or BB) 4 x 12

2. Belt or DB Sumo Squat 4 x 15/12/10/8

3. Reverse Hack Squat 4 x 8

4. DB Bulgarian Split Squat to RDL 4 x 6-8 each side
NOTE: Squat + RDL = 1 rep

5. Superset:
- 1.5 Rep Hip Thrust Machine 4 x 8
- Machine Abduction 4 x 12-15
NOTE: if you can not set these together, that is okay just do them separate.  I just do it to save time and get a little extra burn.

- Lying Hamstring Curls 4 x 12
- Toes Elevated RDL (DB or BB) 4 x 12

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

Lying Hamstring Leg Curls

- Elevate your toes on small weight plates
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Toes Elevated Barbell RDL

Superset

- Setup in a standing position on the pit shark with the chain belt around your waist
- Attach the hook from the belt to the pit shark and stand tall with feet in sumo stance
- While holding onto the machine's handles, initiate the squat by flexing at the knees and hips simultaneously
- Descend to nearly parallel (or just below) then drive through the heels and focus on pushing the floor away
- Return to the starting position and repeat for the desired number of repetitions

Sumo Belt Squat

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat to RDL (ea)

- 1.5 Rep Hip Thrust Machine 4 x 8
- Machine Abduction 4 x 12-15

NOTE: if you can not set these together, that is okay just do them separate.  I just do it to save time and get a little extra burn.

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position
- Pulse at the top by lowering the hips partially, then rising back up to the top position

1.5 Rep Machine Hip Thrust

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

Machine Abduction

Legs | Thursday | 4/25

Ashley

Kaytee

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

Sandra

Elise

🔥👊🏻🔥👊🏻🔥👊🏻🔥👊🏻

Angel

Delts | Thursday | 5/2

Raquel

Rachel

Ow ow ow. My glutes burn from the glute bridge abductions & donkey kickbacks 🔥🔥🔥😮‍💨

Legs | Thursday | 4/25

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