Name: Playbook - Dana Linn Bailey - Legs (Glutes/Hams) | Friday | 5/3
Uploaded: 2024-05-05T22:54:36.381Z
Duration: 60 min
Description: Legs (Glutes/Hams) | Friday | 5/3

Eliana

janet

Franci

Elina

Leigh

Sarah

Samantha

Bessie

Susan

Jennifer

Lina_Maria Cardona

Becca

Jackie

Still sore from leg day earlier this week. Great work out

Vicky

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

Hege

Julia

Great way to kick my own ass 😂 ♥️♥️♥️

Dawna

Kassey Lay

Raquel

Rachel

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

Mandy

Jacob

Killer booty workout. Ran out of time so did what I could.

Brandi

Pinki

Taryn

Laura Gaytan

Rene Duron

Kimberlee

Sonja Bailey

Madelein

Under estimated the spiciness of this one 🔥🔥

Cheyanne

Sadie

Xyzia Guzman

Jenny Milam

Tanya

Brianda

I not have a hack squat be nice to give alternative for home gym😊

france

Christine

Jello legs. One of my fav leg days so far

Mckenna

Micah

5/3: LEGS (Hams/Glutes)

1. Toes Elevated BB RDL 4 x 12

2. Reverse Hack Squat 4 x 8

3. Superset:
- Leg Curl (seated or lying) 4 x 12
- Vertical Leg Press 4  x 15
NOTE:  If you do not have a Vertical Leg Press, you can either do it under a smith machine or just do a regular Leg Press with your feet high on platform.

4. Low Bulgarian Split Squat 3 x 12 each side

5. Superset:
- Elevated DB Sumo Squat 4 x 20
- Reverse Hypers 4 x 12

6. Superset:
- Glute Bridge w/ Abductions 3 x 30
- Banded Donkey Kickbacks 3 x 15 each side

- 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

- 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

- Leg Curl (seated or lying) 4 x 12
- Vertical Leg Press 4  x 15

NOTE:  If you do not have a Vertical Leg Press, you can either do it under a smith machine or just do a regular Leg Press with your feet high on platform.

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

Lying Hamstring Leg Curls

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

Superset

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat Low (ea)

- Elevated DB Sumo Squat 4 x 20
- Reverse Hypers 4 x 12

- 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

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Frog Hypers

- Glute Bridge w/ Abductions 3 x 30
- Banded Donkey Kickbacks 3 x 15 each side

- 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

Glute Bridge with Band Abduction

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded Donkey Kicks (ea)

Legs (Glutes/Hams) | Friday | 5/3

Since I missed Mondays workout I came back into the gym to get it in!! Second time today the workout has made me shake😍😍 love that so much.

Amber

Amazing !!! Totally dead but feeling great!!! 🖤💪🏼

Kristin Smith

The two exercises - around the world and lateral raises are shoulders so I was confused on why they were in this chest/tri workout . Wondering if it was a mistake

Brittany

Chest & Triceps | Monday | 5/13

Maria

Dexter

Jess

Legs (Quads) | Tuesday | 5/14

Was awesome hard part was finding a free spot in gym

Elias Drew Grange jr

Steph & Marc

Back & Biceps | Wednesday | 5/15

Had to throw in the rest of leg day with today and now I’m ☠️

Eliza

Dana

Delts | Thursday | 5/16

She was born for this!! I am so thankful!!!

Gracia

Ivette

The reverse hack squat was not doable with my gyms equipment. A modification would have helped. Open to feedback thank you

Legs (Glutes/Hams) | Friday | 5/3

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