Name: Playbook - Dana Linn Bailey - W1/D2 Lower body
Uploaded: 2021-11-23T18:30:58.412Z
Duration: 75 min
Description: W1/D2 Lower body

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

Did this with my kiddos and they absolutely loved it and said they could totally feel the burn!!! It was a great leg killer for at home.

Brittanie Case

That deep squat… wow! Looks easy but it’s definitely not! 😵

Caitlin D

Hope

Just started doing some of the body weight only... and love the workout I get without weight!!! Didn't even know it was possible!!!!

Baylee Mendez

Body weight leg day got my heart rate in the 130s and I’m pouring sweat!

Lauren

Kaitlin

Danielle Giordano

Gustavo

Lori

Loved this body weight workout!! Great for stress relief, working the legs, and flexibility!! 💪🏼❤️

I started the bodyweight program 4 months ago, and have been using your workouts since August of '21. I just started my fifth round of the BW program since February, and I have never felt better. I'm stronger, faster, and can move like I never have before. I'll be posting a side-by-side photo in August to see just how much progress I've made. Thanks for what you do!

Justin

Danielle

Carrie

Hello hello legs!! Had to modify a couple but feel quite worked over. Hells ya!!! 👍💪🏻

Tifferoo

I am a day off with bodyweight workouts. Not sure if I will be walking tomorrow. Modified the knees to tuck jump. Nailed it!!!

Lisa Echternach

Took a bit but I finished!!! Day 2 down👍

Samantha

George Markou

Katie McGraw

Just what my recovering knee needs. I haven't been able to push any weight for over 3 months. And this was great. Good pump, No pain...

Animanlistic 1

Dead, is there an emoji for wobbly legs. 💪

Jacqueline

After having a baby I’ve been struggling to get back into the gym once I started work again. These workouts help me to lose the baby weight and hang out with my little.

Shelena

It was a great first step to training for a powerlifting meet. My legs feel like jello (that’s how you know it works).

Melissa

Yessenia

Ashleigh

Sarah

Brianna

I have had memberships with all the greats. Your workouts are some of the best and most challenging in the industry. I primarily only use u, Charles glass Gob monthly workouts are and some of John meadows old workouts. I love the variety and your new workouts that u post every week. That’s what makes it special. Thank u Dana!

Ramzi

Quentin

Cynthia

Claudia Magana

I haven’t done a leg day in almost a year.. BRUTAL.

Denise

Deon Rollen

My thighs are killing me. But totally awesome workout!!!💪

Good bodyweight routine. Took about 40 minutes.

Gina

Kimberly

I didn’t anticipate it being this good! I didn’t anticipate it killing me in just 45 min! LOVED IT!

Jessica

Love it!!!! Couldn’t make it to the gym and DLB home workouts still kicked my butt

Nabori

I may or may not have enjoyed legs for the first time ever just now…

Kristin

Savannah Ross

Candice Murphey

Uuugghhhh God! This was hard!!! But great. Thank you!
~KZ

Kourtney Zamora

I died inside☠🖤 It was so hard! I'm super outta shape😔 Hopefully I can take less breaks in-between sets with time. I know I will get better. And I need to improve my form and stretch before hand☠

Katie

Perfect no equipment workout for traveling!!!

Alisha

Toni

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds 
- 12 Kneeling to Squat Jump  (both knees on floor, jump to feet in low squat, then squat jump, land with soft knees in a squat)
- 12 Lateral Lunge + Knee to Chest (each side)
- 12 Single Leg RDL + Knee to Chest (each side)

Mobility: 90 seconds
- Deep Squat 

CIRCUIT 2: 3 Round 
- 10 Wide to Narrow Squat Jumps  (1 rep = wide & narrow squat )
- 10 Assisted Pistol Squat (each side)
- 10 Curtsy Lunge + Knee drive (each side)

Mobility: 90 seconds
- Deep Squat

- Starting low on your knees, and using your arms for momentum
- Jump up to your feet 
- Immediately jump up, tucking your knees
- Land softly and walk your feet back down to kneeling
(Modify: regular jump or no jump)

Knees to squat w/ tuck jump

- Step laterally 
- Sit your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Push hard to return back to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee to chest

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Single leg RDL w/ knee to chest

CIRCUIT 1

- 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 squats

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

Jump squats wide to narrow

- Standing on one foot with the opposite leg forward 
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol 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 driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Curtsy lunge w/ knee drive

CIRCUIT 2

W1/D2 Lower body

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

W1/D1 Full body

Doriemm

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

W1/D4 Upper body

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

W1/D5 Full body

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

W1/D6 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

TRACI

Awesome workout! Exactly what I needed 💜

Christina

My brain lies to me every time (this will be easy)... 🥵🙌

W2/D2 Lower body

Awesome workout!!!! Just what I needed today 👊🏼

Michaella Hartinger

W2/D3 Full body

Dora

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

W2/D4 Upper body

Meghan

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Jeniffer

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

Laura

W3/D1 Full body

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Q Watson

Lisa

W3/D2 Lower body

Such a great workout! Got a great sweat on, my heart rate was up the whole time, and it definitely kicked my ass 💪🏼🥵

Taylor Romain

Christiane Mielert

Great workout! Feeling Stronger 🙃💪🏼

W3/D3 Full body

Jaryn Becker

This was “easy” because it didn’t feel like my heart was racing out of my chest. 

I’m still trying to figure out the best back and tricep variations since I don’t have a windowsill or a table that can support my weight. Been using bands but I don’t think it’s the same.

Grace

W3/D4 Upper body

This was serious... seriously what I needed... ❤️❤️❤️

Carolyn Johnson

That was humbling. Surely 4 rounds was a typo...

Took everything I had to complete this workout 😓 put in some work though 💪

Harmonie

W3/D5 Full body

This was a killer!🥵never thought I could sweat 😅 this much. Loved it!

Good sweat!! Had to do alot of mods. But another good one!

W3/D6 Full body

Like the sweat from this one. Challenged myself to follow thru!!!

Not as heart wrenching, but still a sweaty one.

W4/D1 Full body

David Meskář

The bench jump things are very intimidating. I did some modified ones with a block and then a step stool. The bench I have at home is too tall for my little legs.

W4/D2 Lower body

Jacklyn

Mallory Waltz

W4/D3 Full body

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

I like it when it feels like a short session.

W4/D4 Upper body

I’m still getting used to doing the dolphin push-ups. Super tough. 

The Cossack squats felt weird because something on the back side of my left knee kept clicking and it didn’t feel right.

W1/D2 Lower body

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