Name: Playbook - Dana Linn Bailey - W1/D2 Lower Body
Uploaded: 2024-05-06T20:43:36.666Z
Duration: 45 min
Description: W1/D2 Lower Body

Shyanne

I love this one. Single leg deadlifts are different. ❤️

Kassey Lay

Starlea

Great workout…did Bulgarian split squats, 6 rounds of 12  on each side without switching sides after and it was the perfect bun toaster. The body weight is so great to mix in to a program because you’re doing these exercises more rapidly, one right after another, without switching machines so the muscles

Kenleigh

Mallory

🥵🥵 loved it 34°C weather.... cold plunge incoming.

Frans

DAY 2: LOWER BODY

Mobility:
- Deep Squat 2 x 30sec

CIRCUIT 1: 3 Rounds
- 12 Kneel to Squat
- 12 Cossack Squats (R+L= 1 rep)
- 12 Curtsy Lunge (each side)
- 12 Wide to Narrow Squat Jumps (W+N= 1 rep)

CIRCUIT 2: 3 Rounds 
- 12 Bodyweight Step-Ups (each side)
- 12 Glute Bridge Marches (R+L= 1 rep)
- 12 Bodyweight Single Leg Deadlift (each side)

FINISHER:
- Wall Sit to Failure

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squat

3 Rounds
- 12 Kneel to Squat
- 12 Cossack Squats (R+L= 1 rep)
- 12 Curtsy Lunge (each side)
- 12 Wide to Narrow Squat Jumps (W+N= 1 rep)

NOTE: For the Knees to Squat, you are not jumping up like we usually do. You are stepping up and stepping down (right leg up, left leg up, right leg down, left leg down = 1 rep) So easy way to count is just count the first step. When you get half way, you will switch directions, just switch the foot that steps first to get into the squat.

- Begin in a kneeling position 
- Walk your feet up into a squat position 
- Walk your feet back down to kneeling 
- Switching your lead leg each rep (up, up, down, down)

Knees to Squat

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats Wide to Narrow

CIRCUIT 1

3 Rounds 
- 12 Bodyweight Step-Ups (each side)
- 12 Glute Bridge Marches (R+L= 1 rep)
- 12 Bodyweight Single Leg Deadlift (each side)

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Bodyweight Step-Ups

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core 
- Slowly march your feet, lifting your knees up
(R+L=1 rep)

Glute Bridge Marches

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, bringing your upper body down toward the floor as your raised leg comes up behind you 
- Touch the floor with both hands and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

CIRCUIT 2

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position for time

Wall Sit

W1/D2 Lower Body

Bianca

Butt kicked 🤣
That was fabulous, I don't sweat easily, this had me soaked 💪🏾

1st workout with you for awhile. 
You are always always motivating.

Joan

W1/D1 Full Body

Jennifer

Sweaty, work for it on those jumping lunges! Last set was in the zone, could have done anything! Great job again DLB

Really hard to do some of these exercises with a weak core and there’s no regressions. Also not easy for uncoordinated people such as myself, could not finish.

Josh

W1/D3 Full Body

That just simply sucked. LOL but I did it
Coming back after months of recovery from injury is simply hard. Finding the motivation to do it, the strength to finish it, and fighting the mental weakness of "don't hurt" is a battle in itself.
But with you and these workouts I am not that concerned. I wake up at 4am to go to the gym and am excited for the next one, these workouts are hard but when you do that last rep, you realize you finished, you didn't die😫...now that is a accomplishment!!!!thank you goddess Dana, you help me so much.💪🏾💃🏾

This was one of the hardest workouts I’ve done from DLB. Definitely harder than the weight workouts

W1/D4 Upper Body

W1/D5 Full Body

Thanksgiving day, no time for gym but tried out this little gem & good Lord, Dana.. no jokeee 🥵

W1/D2 Lower Body

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