Name: Playbook - Dana Linn Bailey - W1/D1 LEGS
Uploaded: 2024-05-06T20:43:36.705Z
Duration: 60 min
Description: W1/D1 LEGS

Emily

Nick

I’m fine. Everything is fine. BSS suck and I hate them. 😂 I sure do love the results though!

Cheyenne

First push/pull/leg split and I'm dead 😂💀 ❤️

Jessie Hammond

Theresa

Alejandra Alva

Christina

Tara

Taryn

Tina Bell

Kiki Nix

I kept telling myself I couldn't do it BUT I DID IT lol

Alina

Jennifer

Angela Chapparosa

Candice

jeriann

Let’s just say my legs are on FIRE!!! 💪🏼❤️

Tracey

This was a tough one after being away from weights for awhile. Thanks though!

Sarah

Trying a new split. I really liked this one.

Katherine

Nubia

Just getting back in the game after a lonnnnng time away from the gym. This was everything I needed & more. 🔥

Sheri

Brooke

Pilar

Nina

I really enjoyed this session. Ran out of time to complete this week (and went off a bit heavy to start with). So my aim is to complete within the hour next week!

Frances

Walking like a baby deer. I love it. Can't wait to feel the doms tomorrow

Andi

Heather

Isabella

Had to take a break from DLB workouts for a bit, but I’m back and this 4day program is perfect! Thanks Dana ❤️

Judy

Sierra

Shirley

Christine

Ryan

I have a love hate relationship with leg day on Monday! 🍑🔥

Christine Tremblay

Bout to have thighs and buns of steel! Dana kills me every time💀

Anonymous

It was amazing! My legs are trash now this is what a good leg day is!! Thank you!

Vanessa

Kareem

Samantha

This workout is no joke! Holy smokes !🔥

Allison

It’s been a few weeks since I’ve been in the gym due to medical reasons but this workout kicked my butt. Felt good to be back!

Laura! :)

REALLY REALLY enjoyed this one! Perfect mix of sets / super sets.

Bridget

Deanne Holland

DAY 1: LEGS (Quads/Calves) 

Warm-Up:
- Air Squats 2 x 20
- Bodyweight Walking Lunges 2 x 15 each side
- Cossack Squats 2 x 8 each side

1. Barbell Back Squat 4 x 12

2. Superset:
- DB Bulgarian Split Squat 3 x 12 each side
- Bodyweight Bulgarian Split Squat 3 x 12 each side
NOTE: Complete both movements back-to-back on one side then switch to repeat on the opposite leg

3. Superset:
- Leg Extensions 4 x 12
- Heel Elevated Goblet Squat 4 x 12-15

4. Leg Press (mid stance) 4 x 20/15/12/10

5. 3-Way Calf Raises (3 x 10 toes in x 10 toes out x 10 toes straight)

- Air Squats 2 x 20
- Bodyweight Walking Lunges 2 x 15 each side
- Cossack Squats 2 x 8 each side

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Start standing talk with feet shoulder width apart
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Bodyweight Walking Lunges (ea)

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack Squats (ea)

Warm-Up

- 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

- DB Bulgarian Split Squat 3 x 12 each side
- Bodyweight Bulgarian Split Squat 3 x 12 each side

NOTE: Complete both movements back-to-back on one side then switch to repeat on the opposite leg

- 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)

- Start with your back foot on top of an elevated surface 
- 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

Bodyweight Bulgarian Split Squat (ea)

Superset

- Leg Extensions 4 x 12
- Heel Elevated Goblet Squat 4 x 12-15

- 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

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heel Elevated DB Goblet Squat

- 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

- Calf Raise (toes in) 
- Calf Raise (toes out) 
- Calf Raise (toes straight)

*These can be done on any machine of your choice

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Out Calf Raise

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

Calf Raise 3-Ways

W1/D1 LEGS

Brianna Dixon

This programming is awesome!!  But I'm dead

Miranda

W1/D2 PUSH

Racheal

My legs are so sore thank goodness I’m resting today!!!

Sarah Meier

Did a 30-45 minute cardio/ abs day 💪🏾🫡

Precious

W1/D3 REST DAY

Boris

Laura

W1/D4 PULL

Leann

Julie

W1/D5 LEGS

Viod

STTP

W1/D6 ACTIVE REST DAY

Put Christmas decorations, cleaned the house, and tree down. Active rest day for me lol.

Amanda

Summer

W1/D7 REST DAY

Might go puke, haven’t decided yet 🔥🥵☠️

Alyssa Westbrook

W2/D1 LEGS

Another great sesh - shoulders and arms feeling it 💪🏾

Maria

W2/D2 PUSH

Still have supper sore legs from Monday and long day at work today!! Grateful for the rest day.

W2/D3 REST DAY

Jessie Robinson

W2/D4 PULL

W2/D5 LEGS

Diona

Rachael

W2/D6 ACTIVE REST DAY

Did fasted cardio this A.M., rest of the day has been spent w family

W2/D7 REST DAY

Blaire

Jada Van Pelt

W3/D1 LEGS

W3/D2 PUSH

Weighted yoga,  work more on new jewelry line.. have a blessed day everyone

W3/D3 REST DAY

Tryna figure out why pull-ups are the 3 exercise. 🤣🤣

W3/D4 PULL

Jorden Aguirre

W3/D5 LEGS

5miles fasted cardio this A.M., then cleaned house all day

Joel

W3/D6 ACTIVE REST DAY

Active Rest yesterday, did delts today 💪🏽

W3/D7 REST DAY

W4/D1 LEGS

Danielle

W4/D2 PUSH

Took the day to run around collecting redcon points 😆🤌🏽

Unexpected basement flood.. so puck up with everything tomorrow

W4/D3 REST DAY

W4/D4 PULL

W4/D5 LEGS

W4/D6 ACTIVE REST DAY

W4/D7 REST DAY

W5/D1 LEGS

Ashley

W5/D2 PUSH

Full body recovery stretching session 🫶🏼

Amber

W5/D3 REST DAY

W5/D4 PULL

Kelly

That was a good one. Those bulgarians and step ups were killer🔥🔥🔥🔥🥵🥵

Vicky

W5/D5 LEGS

6.5mi on peloton this A.m. then cleaned house

W5/D6 ACTIVE REST DAY

W5/D7 REST DAY

I survived leg day 🙌🏼👏🏼💪🏼

W6/D1 LEGS

W6/D2 PUSH

W6/D3 REST DAY

W6/D4 PULL

Hated every second of that leg day but now that I’m done I feel like a rockstar! 👏🏼👏🏼

Krista

W6/D5 LEGS

W6/D6 ACTIVE REST DAY

Had to take a week off after COVID decided to pay a visit.  Ready to start working out tomorrow

W1/D1 LEGS

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