Name: Playbook - Dana Linn Bailey - Legs (Hams & Glutes) | Friday | 5/10
Uploaded: 2024-05-12T22:57:44.700Z
Duration: 60 min
Description: Legs (Hams & Glutes) | Friday | 5/10

A great Mother’s Day workout for me ✨

Jasmine M

Eliana

Caprice

Roberta

Kortni Manyon

Used cables for alternative to reverse hack squat.  Do not have a machine at our gym

Vicky

Elizabeth

Couldn't figure out how to do vertical leg press with Smith machine..it locks in to place

Renee

This is my time using the app for DLB daily and I found it Super easy to follow along with the videos and instructions! But of course I was sweating and challenged in the best way! Worth every penny 😍😍😍

Vanessa Lavoie

The curtsie step up’s were the death of me lol

Kari

Didn't have all the correct gym equipments. If you can make suggestions on what other machines or equipment can also target the same muscle group.  Eventually made some things work since I'm not new to this.  But 5 stars overall.  Loved it.

Seary

Raquel

Xyzia Guzman

Glutes & hammies burning right from the get go 🥵🔥💪 Swapped a couple of exercises out since I didn’t have all the equipment (some at home ones). Friday feels accomplished

Mandy

Gracia

Completed my first week 💪🏼❤️‍🔥

That was a killer love and hate you right now dlb! I’m so glad I’m here even if I can’t walk🤣

Allie

Added heavy deadlifts and it was a perfect workout!

janet

Joyce

Bessie

Lisa

Killed me Dana , F’ing loved it 💪🏼🤙🏼

Christian or Sully 

Cheyanne

Jacob

Finally figured out how to use our hack squat for reverse - game changer. Walking will be tough tomorrow!

Amanda

These workouts really target those glutes and hammies!!!🍑🍑🦵👏

Ashley

Leanne Kiehne

Dead!! This is my first workout for the challenge and I can’t wait to see changes in 8 weeks!

Brittany

Loved it!!! Didn’t take too long either, but still challenging.

Liana

Meghan

Priscilla

Alexa

sara

Girrrl you make all the feels happen thank you

Sharlene

Lucy

Shiloh

5/10: LEGS (Hams/Glutes)

1. Superset:
- 1.5 rep Machine Hip Thrust (or barbell) 4 x 8
- Abduction Machine 4 x 12-15

2. Superset:
- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8
NOTE: Im doing the same weight for both exercise, and I just try to match what I got in the squats with the hack good mornings. 

3. Superset:
- Lying Leg Curl 4 x 10 + 10 partials
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10
NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform.  The leg curl each set is a drop set

4. Curtsy Step Up 3 x12 (each side)

5. Superset:
- Banded or weighted Hypers 4 x 10-12
- Bodyweight Hypers 4 x F
NOTES: basically just a drop set from weighted or banded hypers to just using your body weight.  Key thing on hypers is kep your head lower than your hips.  My back stays rounded over so im not engaging my lower back just my glutes and hamstring.

- 1.5 rep Machine Hip Thrust (or barbell) 4 x 8
- Abduction Machine 4 x 12-15

- 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

Superset

- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8

NOTE: Im doing the same weight for both exercise, and I just try to match what I got in the squats with the hack good mornings.

- 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

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Good Morning

- Lying Leg Curl 4 x 10 + 10 partials
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10

NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform.  The leg curl each set is a drop set

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

Lying Hamstring Leg Curls

- Bring your heels half way up towards your glutes
- Lower with a controlled motion
- Focus on engaging your hamstrings and staying in the partial/bottom range

Lying Hamstring Leg Curls Partials

- 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

- Hold dumbbells at the shoulders
- Standing with a bench to your side, bring your outside leg forward and up onto the bench
- Stand up onto the bench bringing your back leg up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

DB Curtsy Step-Ups (ea)

- Banded or weighted Hypers 4 x 10-12
- Bodyweight Hypers 4 x F

NOTES: basically just a drop set from weighted or banded hypers to just using your body weight.  Key thing on hypers is kep your head lower than your hips.  My back stays rounded over so im not engaging my lower back just my glutes and hamstring.

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Hold a weight at your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Weighted Hyperextensions

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Hyperextensions

Legs (Hams & Glutes) | Friday | 5/10

Kayla Laweka

First time in 8 yrs and to be back at it is a great feeling 💪🏽

Dana

Chest & Triceps | Monday | 5/13

Nyala

Sharyn

Legs (Quads) | Tuesday | 5/14

Loved it, but some of the Repeating exercises from last time I try to go heavier which was too soon. In this new crazy ass challenge.

Tommy

Ralph John Roy

Back & Biceps | Wednesday | 5/15

Kaulana Cicardini

Henri Pineda

Jackie

Delts | Thursday | 5/16

Neha

Valerie

Legs (Hams/Glutes) | Friday | 5/17

I did this yesterday, less abs, but plus a 5k run. It was good. I never used the rowing machine before, but I actually enjoyed it.

Chevy

Been a very hot minute since I’ve done the Dana + Brooke WOD. Done in just over 27min. Sheesh. If we want to get shredded for summer, this is the way.

Legs (Hams & Glutes) | Friday | 5/10

Community

More workouts from Dana Linn Bailey