Name: Playbook - Dana Linn Bailey - Legs (Full)
Uploaded: 2023-12-27T14:27:39.942Z
Duration: 60 min
Description: Legs (Full)

Keyleigh1!

Elizabeth

Clinton

Angela

Oh em geee… yaaassss!!!! 😅 😂 💀 🔥

Viktoria

Rosy

It's was 🎃🔥🔥🔥🔥🔥🔥🔥🔥

Alicia

Bridget

Amanda

Jaime

Gisele Rigo

Yesenia

Holy shitballs, that's a rough one! Very rewarding but won't be able to walk now.

Shelby

Malinda

Jennifer

Cindy Freeman

Vicky

Michelle

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Whew! J-E-L-L-O legs! Every day is the push I need though. Thank you!

Laurie

Ffffuuuuu$&$&🤬❤️❤️❤️🦵🏽🔥🔥

Cassandra Contreras

Hippie

There was a line for The leg extension machine at my gym so i did everything else first then went on the extension machine, and boy, WAS THAT A MISTAKE! 
I did the warmup sets on it and literally LAUGHED OUT LOUD at myself cause my muscles were soo tense with lactic acid that it was a struggle! 
Awesome program! Definitely doing this workout again is the correct order

Ashley

Kathy Hemstreet

Jennifer Soto

Killer I’m relatively fit but this was a good challenge! Thank you

Julia

Ashley Stubinger

Kristy

I have been doing low reps with heavier weights for months but with this high rep routine I dropped the weights down real low and feel like it annihilated my legs. Love how burnt out they feel this morning. Thank you!

Donna

Holy crap I was crying like a little bitch on this one! Love it🔥

Mandy

Walking is only a suggestion🤣🤣🤣🤣

Katey

Kasey

WARNING ⚠️ this workout will make your quads so hot you’ll have to check to see if you pissed yourself💪🏻 awesome workout!

Jenn

Friggin awesome workout absolutely knackered now..loving the workouts 😍😍❤❤

Kirsty Wyatt

Can't walk......brutal an do worth it!!!!!

Mandolie

🔥 leg day! Definitely had to do a lil’ self talk to keep pushing through to the end!

Jacob

Oh this was mega loved every minute of it!! My kinda workout!!! 🔥💪🏻💖

Claire

Joel

Amazing as always! So easy to follow like having a personal trainer w/o the high cost.

Scott

Not sure jumping into leg day was the smartest. Noodles!🤪

Crystal

Amazing. I have never been this shot after a workout before

Jaylon

This was killer! Great way to have a Sunday workout!

Fucking Awesome!
Even though I hate you right now

David

The ol'turn your legs to noodles workout. 🍜

Laura

1. Leg Extensions 
2 x 20 (warm up sets)
4 x 30 (10 drop 10 drop 10)

2. Banded Back Squats 
2 x 20
2 x 15
2 x 10-12
1 x 20

3. DB Heels Elevated Goblet Squats 4 x 15

4. DB Walking Lunges 3 x 20 steps

5. Leg Press (Mid) 4 x 30

6. Superset:
- Leg Curls 4 x 20 (10 drop 10)
- DB RDL 4 x 15

- 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

2 x 20 (warm up sets)
4 x 30 (10 drop 10 drop 10)

Leg Extensions

- Begin with bar positioned on your upper back, band placed just above your knees
- 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

2 x 20
2 x 15
2 x 10-12
1 x 20

Barbell Banded Back Squat

- 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

- 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 opposite leg

DB Walking Lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press - Mid Stance

- Leg Curls 4 x 20 (10 drop 10)
- DB RDL 4 x 15

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

4 x 20 (10 drop 10)

Lying Hamstring Leg Curls

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

DB RDL

Superset

Legs (Full)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

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

Melissa

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Chris Woodson

Xyzia Guzman

LEGS (Glutes/Hamstrings)

The pain was great! Could barely walk for the next two days 😅

Christopher

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

❤️‍🔥❤️‍🔥❤️‍🔥🌻

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)

Deborah

Cora

Feels classic and still hurts like crazy!

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 (Full)

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