Name: Playbook - Dana Linn Bailey - Legs (Quads) | Tuesday | 5/7
Uploaded: 2024-05-12T22:57:54.152Z
Duration: 60 min
Description: Legs (Quads) | Tuesday | 5/7

Christina

Madisen

Was so hard to finish but it gave me more motivation to elevate my daily fitness routine.😁

Kaylyn

1st workout in 5 weeks!!!
That’s gonna hurt a little 🤪

Gina

Hard. I did what I could. It was challenging for sure 🔥

Britten

I did not expect that to kick my rear the way it did.

Britt

Julie Tapley

Killer leg day.  Love all the dumbbell stuff

Marion Dykstra

So glad to be back doing tour kick a$$ program!!

Nancy

Great just needed a heavier weight for the extensions

Traci

Emili

Vicki

Walking lunges after Bulgarians was a killer 😅

Tamara

Tara

Briana

That was awesome! Legs feel like jelly now

Hannah

Krisztina Balogh

Dez Chavis

Amanda

This is what I needed today. I’m glad that I put aside the excuses that I was starting to make to myself and just got the dang thing done. If I don’t commit to myself, I’m never going to change.

Stephanie

Shyan

Rachel

Jennifer

Aimee

Awesome leg day!!! Thank you so much Dana💪☀️🔥

Lisa Meinhart

Cassandra Contreras

Leigh

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Monique

Lili

Sezz

5/7: LEGS (Quad Focus)

1. Heel Elevated DB Front Squat 4 x 6
NOTE: Elevated 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: Each set you are adding weight!

4. DB Suitcase Squats 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:
- DB Leg Extension 4 x 10-12 
- Goblet Squat 4 x 12

6. Calf Raises 3 x 25

- Hold the dumbbells at your shoulders, heels elevated 
- Keeping your chest lifted, sit your hips back and down
- Reach parallel and extend your legs to stand up

Heel Elevated DB Front Squat

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- 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 (ea)

30/24/20 steps (15 per leg, 12 per leg, 10 per leg)
NOTE: Each set you are adding weight!

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB Suitcase Squats

DB Suitcase Squat Dropset

- DB Leg Extension 4 x 10-12 
- Goblet Squat 4 x 12

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB Leg Extensions

- 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

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

Legs (Quads) | Tuesday | 5/7

Ruben 

Shelly

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

Legs (Quads) | Tuesday | 5/7

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