Name: Playbook - Dana Linn Bailey - Legs (Quads) | Tuesday | 4/30
Uploaded: 2024-05-05T22:54:29.370Z
Duration: 60 min
Description: Legs (Quads) | Tuesday | 4/30

Courtney

Vicky

Sherlyn McCormick

Oh my god, so good thank you so much I’m so happy and my legs definitely hurt and pump 🙏❤️

Alex

Elisa

Kendall

Elina

Lucy

Love/hate quad days…hate the lead up to (slight anxiety😬), but love the after, the quads are truly exhausted.🫠

Melissa

Tabatha

This is the first time I have performed a proper sissy squat. Feeling Strong!! 💪🏽

Jackie

Sandra

It was great. I will be crawling the rest of the day

Celine

Had to skip the last 2 my knees didn’t like them.

Amanda

Fotini

Brittany

Lisa

Kassey Lay

Claudio

Spicy 🌶️ leg work!!! 🥵🔥🥵🔥🥵

Michelle Green

Joanna

Jennifer

MelAnn 

Celina

Yeah buddy! That was a good one👊🏼🔥

Sarah

Christine

My legs are 💀💀💀💀 and I freakin’ love it!

Lindsey

Great work out-I had to do lighter weights to test out my lower back on some of it, but I’m really happy with how it worked out- feel great!!

Dawna

Mandy

Breighann

Maggie

Your workouts should have substitutes suggestions ie walking with lunges with a bar not every gym has space for you to so that

Xyzia Guzman

Meghan

Great leg day! I’m happy legs are on T-F!

janet

Kimberlee

Cassandra

Sonja Bailey

Awesome routine seeing gains every week🦵💪👍😁

Ashley

Liana

Kiera

Jennifer Meinhart

Katherine

Kim Michels

4/30: LEGS (Quad Focus)

1. Squats 4 x 6 @70-75%
NOTE: Complete a couple of warm up sets before the 4 x 6

2. Leg Press (feet low/close) 3 x 20/15/12, 1 x 10 drop F
NOTE: Last set of leg press is just a drop set. Strip about half the plates of and go to failure

3. Superset:
- Leg Extension 4 x 15
- Front Rack BB or DB Walking Lunges 4 x 20 steps
NOTE: You can concentrate on one side at a time or you can alternate back and forth.

4. Superset:
- Trap Bar Dead 4 x 12
- Sissy Squat 4 x 12

5.  No Push-off Step Up 3 x 10-12 each side

NOTE: Complete a couple of warm up sets before the 4 x 6

- Begin with bar positioned on your upper back
- 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

Barbell Back Squat @70-75%

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Low/Narrow Stance

Leg Press - Low/Narrow Stance Dropset

- Leg Extension 4 x 15
- Front Rack BB or DB Walking Lunges 4 x 20 steps

NOTE: You can concentrate on one side at a time or you can alternate back and forth.

- 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

Leg Extensions

- Start with a barbell in front rack position 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell Front Rack Walking Lunges

Superset

- Trap Bar Dead 4 x 12
- Sissy Squat 4 x 12

- Standing inside the trap bar squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
- Keep your back straight as you lower the bar back to the ground

Trap Bar Deadlifts

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Bodyweight Sissy Squat

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

No Push Off Step-Up (ea)

Legs (Quads) | Tuesday | 4/30

It was a burner for sure!! I just wish I knew your recommended rest time between sets.

Echo

First time back in the gym in 10 years! Feels uuuhhh-mazing!!

Ruby

Ivette

Chest & Triceps | Monday | 5/13

😭😭😭😭, 👍🏼👍🏼👍🏼👍🏼

Dale Jones

Eliana

Brass Knuckles

Legs (Quads) | Tuesday | 5/14

Flor Burnett

Those iso-hold bicep curls are a killer🔥🔥

Back & Biceps | Wednesday | 5/15

Monica

I was not able to do the first one because I didn’t have that equipment, but I still got a good shoulder burn!

Legs (Quads) | Tuesday | 4/30

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