Name: Playbook - Dana Linn Bailey - Legs | Thursday | 4/25
Uploaded: 2024-04-28T23:00:17.584Z
Duration: 60 min
Description: Legs | Thursday | 4/25

Kyanah

Nathalie

Roseline WL

Kim Michels

Leigh

Michell

🍑🔥burns so good that I did this workout twice today!!!

Brandie

Tina

Aimee

Lisa Meinhart

Not sure how I'm going to shave my legs now

Amber

Monique

Rachel Rio

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

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

3. DB Curtsy Lunges 4 x 10 each side

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

5. Superset:
- DB Hip Thrust 4 x 12
- Glute Bridge w/ Band Abduction 4 x 20

- DB Lying Hamstring Curls 4 x 12
- Toes Elevated DB RDL 4 x 12

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB Hamstring Curls

- Begin with dumbbell in each hand, toes elevated and feet hip width apart
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

Toes Elevated DB RDL

Superset

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB Sumo Squat

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

DB Curtsy Lunge (ea)

- 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)

- DB Hip Thrust 4 x 12
- Glute Bridge w/ Band Abduction 4 x 20

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the DB above your hips
- Drive your hips up lifting the DB
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

DB Hip Thrust

- 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

Legs | Thursday | 4/25

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