Name: Playbook - Dana Linn Bailey - Legs (Quads) | Tuesday | 5/7
Uploaded: 2024-05-12T22:57:39.098Z
Duration: 60 min
Description: Legs (Quads) | Tuesday | 5/7

Jaime

Angie

Jessica

Another tough workout done. I ran out of room doing the lunges. I can go a little heavier with some of the weights but other were perfect for being a beginner again

Tommy

Meshia

Fotini

real hard at the moment getting over covid but still got it done

Joel

Daaaaaaammm Dana
- That’s all I have to say 🫨

Brook

Sherlyn McCormick

Meghan

I’m not gonna be able to walk tomorrow!! 🥵🔥💪🏼

Talia

Premier workout après mon accident de voiture, j'ai fait léger et j'ai pas fait les exercice rapidement, mais ça bien été.

Audrey

Maal

Boris

Gianna

Angela

Alexa

Sooo hot & humid in the gym today. I died!💀🥵

Laura

Roberta

Jess

Diana

Melissa

Brittany

Sarah

Quads are flamin - hotter than hot Cheetos

AB🪩

Shannon

Tera

Eliana

One of the best leg workouts I’ve had in a while!! Great pump! Thank you Dana 🫶🏽💪🏽🐺

Cynthia Biscaino

Keri

Marin

Jade

Elina

Lisa

Rebecca A Reyes

Becca

I couldn’t some of the exercises cause I’m still recovering from tendon surgery in my left ankle. I’m doing what I can and not over doing it.

Linden Bulloch

Lois Murphy

Amanda

Well Alrighty then ❤️‍🔥 Best leg workout I’ve had in a while.

Lisa Lupo

Julia

Amazing! I almost threw up but it was great!!

Holly

Jamie

Eff you, DLB! 😂😅🥹🦵🏽👏🏽

Dana

Naveen

Jacob

5/7: LEGS (Quad Focus)

1. Heel Elevated High Bar Squat 4 x 6
NOTE: High bar just means the placement of the bar on your back. Higher up will emphasize more quad. I also elevate my heels that will allow more knee flexion which also great emphasis on quads

2. Bulgarian Split Squat (DB or BB) 3 x 12 each side

3. Walking Lunges 3 x 30/24/20 steps (15 per leg, 12 per leg, 10 per leg)
NOTE: you can use a barbell or DB for this.  Whatever you prefer.  Each set you are adding weight!

4. Leg Press 4 x 20/15/12/10 drop 10+ (failure)
NOTE: drop set on the last set.  You are adding weight for each set, then drop set on the last set. Strip weight in half and go to failure (aiming for 10+ reps)

5. Superset:
- Leg Extension 4 x 10-12
- Leg Extension Partial Reps 4 x 6-8
- Goblet Squat 4 x 12

6. Leg Press Calf Raises 3 x 15

- Begin with bar positioned on your upper back and your heels elevated 
- 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

Heel Elevated High Bar Back Squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian Split Squats (ea)

30/24/20 steps (15 per leg, 12 per leg, 10 per leg)
NOTE: you can use a barbell or DB for this.  Whatever you prefer.  Each set you are adding weight!

- Keep your chest up, the bar across your upper back 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Barbell 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

Strip weight in half and go to failure (aiming for 10+ reps)

- 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 Dropset - Mid Stance

- Leg Extension 4 x 10-12
- Leg Extension Partial Reps 4 x 6-8
- Goblet Squat 4 x 12

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Pulses

- Standing with your feet close
- Hold a single dumbbell or kettlebell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Goblet Squat

Superset

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg Press Calf Raises

Legs (Quads) | Tuesday | 5/7

Kayla Laweka

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

Raquel

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.

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 (Quads) | Tuesday | 5/7

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