Name: Playbook - Dana Linn Bailey - W1/D2 BACK
Uploaded: 2024-01-07T22:36:10.233Z
Duration: 45 min
Description: W1/D2 BACK

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

Love DLB workouts simple to follow the videos are helpful and its always a productive workout.

Julia

Elizabeth

Stephen

Just when I think I’m a bad motherfxxer these workouts put me in my place , and how far I have to go!!

Diana Redmon

Frans

Emily

Lisa Jay

Slowly getting back in the gym! Hard workouts, but we’re doing what we can. Love DLB workouts! Also love everyone’s support!

Lisa

Marc

Jenny

It feels good to get up early and start my day with a good workout. It’s me time. Even though my wrist is still sore I am grateful I can get back at it!!

Linda obrien

Jeanine

Christine

First time doing one of DLB’s workouts and safe to say I completely understand why she looks so amazing🔥

Riley

Natalie

Savier

Sagan

Jessica

Danielle

I won’t be able to use my arms today 😂

Michelle McMillian

Love it! I posted something yesterday in a different workout setting saying something about machines. Shortly after I shared, I found the workout routine with limited equipment! You thought of everything’

Nancy Dougherty

I love the supersets in the workouts!! Back is on fire!!

Yesenia

Had to sun out the pull ups as no bar but awesome

Rachel

Amazing training. 
Back is difficult for me to practice 🤯😅
But, I’ll learn to activate my lats 🤪
Fella from Finland 🇫🇮

Salla Sauramo

Dana

Mai Lavaki

Iven

It's a good one! There is nothing else to be said but to put in the work💪🏼

Alicia

Susie

Great to be “back” into things ;) ba-dum-psshh

Jessi

Sean

Cheyenne

Alison

Just signed up today, I’m excited to have my first DLB Daily workout in the books! #LFG

Sam 

Ejae

Holly

Natasha

First time and it was amazing! Husband thought it was killer too!

Marlyn

Marina

Kicked my ass again, but loved every minute of it

Courtney

Day 2: BACK

1. TS:
- TRX Y Raise 4 x 8-12
- TRX W Raise 4 x 8-12
- TRX Inverted Row 4 x 8-12

2. SS:
- DB Row 4 x 10/8/6/6 drop 10
- Neutral Grip Pull-up 4 x failure 

3. Bent-over See-Saw Row 4 x 15/12/10/8 (each arm)

4. SS:
- Reverse Incline High/Wide Row 4 x 10-12
- Reverse Incline DB Rear Delt Fly 4 x 10-12

5. SS:
- DB Pullover 4 x 12-15
- Resistance Band Lat Pulldown 4 x 12-15 (hold each rep for 2 sec)

NOTE: IF you do not have TRX, you will be doing the dumbbell version of the Y raise and W Raise on a Reverse Incline. Inverted Row can just be on a barbell between a squat rack or a resistance band lat pulldown.

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles firming a W
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Tri-set

NOTE: For the DB rows the last set is a drop set, you will complete your last 6 reps, drop the weight and rep out 10 more.
For the pull-ups use a neutral grip.

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB pendlay row (drop + 10 last set)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up (use neutral grip)

Superset

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control 
- Engaging your lats and mid back throughout the movement

DB see-saw row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline DB high/wide row

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lower with control back to starting position

Reverse incline DB rear delt fly

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as your pull the dumbbell forward and up

DB pullover

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown (2 sec hold)

W1/D2 BACK

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Starlea

W1/D4 DELTS

Bubz

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Corinne

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

Delia

W2/D3 LEGS

Kelly10350!!

Eddie

W2/D4 DELTS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

W2/D5 ARMS/ABS

Ashley

Makes me wish I would’ve gotten my steps in before I did this work out.

Tycie

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

Had to cut short head to wrk I did doin bike for 35 minutes before

Patty Reid 

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

W3/D2 BACK

Michelle

W3/D3 LEGS

The pump and the burn…. So awesome!! 🔥💪🏼

Good workout but I think complicated exercises like the reverse Arnold presses, Cuban presses, and one arm land mine Y press are unnecessary however the one arm LM Y presses gave a nice new feel to my long head tricep.

W3/D4 DELTS

W3/D5 ARMS/ABS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Loved this workout focusing on the posterior chain!

Joanna

W3/D6 LEGS

Holy F***! This HIIT ABSOLUTELY KICKED MY ASS. 

I substituted the treadmill sprint for the spin bike and thought I was in pretty good cardio shape, but DLB showed me up! Thank you for putting my in check!🤣💪🏼

Jess Lynch

W3/D7 RECOVERY or HIIT

A few substitutes but still hurts so good.

W4/D1 CHEST

I struggled to work up the discipline to get this workout done today, but so glad I did. My back feels so strong right now!

W4/D2 BACK

If the goal was for my legs to stop working, i have achieved that

W4/D3 LEGS

Holding on …..why is everything so Heavy🎵🎵

Priscilla McCarty

Pretty sure I cussed her out about a dozen times during this one. Thank you, Dana!!!!

W4/D4 DELTS

3 sets of 3 first excercises. Combined with a workout for delts🏋️‍♂️👏

Reidun

W4/D5 ARMS/ABS

Great but I don’t understand why on this workout there was an exercise that only planned for me to do one set with one rep. That exercise was the DB goblet sumo squat(1.5 reps). Is this a mistake?

My hips are SCREAMING lol.  Fxing KILLER. 🔥🔥🔥🔥🔥

Kayli

W4/D6 LEGS

Yanissa

W4/D7 RECOVERY or HIIT

I almost decided I didn't want to workout today but I changed my mind. It was a great workout and I feel great that I completed it

W5/D1 CHELTS

Milicent

W5/D2 BACK

Misha

Amazing! Probably won’t walk for next three days 🙃👏🥳

Kimberly

W5/D3 LEGS

Summer

I did as many sets as I could before work…not sure if the 10 sets was a typo

W5/D4 DELTS

Dear single leg v ups, we are not friends yet

W5/D5 ARMS/ABS

Loved to hate it! Woke up didn’t want to do it at all, did it anyway - and started to love it 1/4 of the way thru - ready to start the day 🙌

Eine super Herausforderung. Danke 💪🏻💪🏻💪🏻💪🏻

W5/D6 LEGS

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

Lexie

Chad

W5/D7 RECOVERY or HIIT

All the tri-sets was intimidating but it was great in the end.

Make from yesterday’s workout lower back, upper back and chelts was the workout for today. I’m burnt out

W1/D2 BACK

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