Name: Playbook - Dana Linn Bailey - Legs (Hams & Glutes) | Friday | 5/10
Uploaded: 2024-05-12T22:58:00.713Z
Duration: 60 min
Description: Legs (Hams & Glutes) | Friday | 5/10

Happy Mothers Day!! Great workout!!!🏋️

Aimee

Tamara

Stephanie

Jersey 

Amber

Leigh

At this point we should know better than to underestimate any of these workouts 😂🥵

Hannah

Shelly Bacon Kelnhofer

Diana

The amount of times I said fuk you Dana….. She’s hates me….. I’m gonna die….. in this workout, is undetermined 😂🥵

Brandi

Lorie

👏🙌🦵🏼🔥🔥🍑wow! This was a good workout 🍑

Kelly

Shyan

Even with the equipment I had at home my legs were shaking towards the end. Solid workout!

I think I’m going to 🤮 good grief. Lol

Heather

Alejandra

Celina

5/10: LEGS (Hams/Glutes)

1. Superset:
- DB Hip Thrust 4 x 10-12
- Glute Bridge W/ Band Abduction 4 x 15-20

2. Superset:
- 1.5 Rep DB Sumo Squat 4 x 12/10/8/8
- Toes Elevated DB RDL 4 x 12/10/8/8

3. Superset:
- DB Hamstring Curl 4 x 10
- Reverse Frog Hyper 4 x 15

4. Curtsy Step Up 3 x12 (each side)

5. Superman Snow Angels 4 x 10-12

- DB Hip Thrust 4 x 10-12
- Glute Bridge W/ Band Abduction 4 x 15-20

- 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

Glute Bridge with Band Abduction

Superset

- 1.5 Rep DB Sumo Squat 4 x 12/10/8/8
- Toes Elevated DB RDL 4 x 12/10/8/8

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell toward the ground
- Rise half way up, lower back down to the bottom
- Stand up to full extension, driving through your heels

1.5 Rep DB Sumo Squat

- 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

- DB Hamstring Curl 4 x 10
- Reverse Frog Hyper 4 x 15

- 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 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

- 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)

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman Snow Angels

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

Ruben 

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

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

Community

More workouts from Dana Linn Bailey