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

Katherine 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

Danielle

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!!!💪

Hope

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 Araneta

Perfect no equipment workout for traveling!!!

Alisha

Toni

Holy pistol squats… grateful for the chair!!

Shaneka

Haven’t worked out in so long. I felt like my body was too far past even trying to lose weight and feel better. This program is really giving my hope. Day 2 and I’m feeling so accomplished. Here’s to the new year!

Devin

need some modified version for beginners and intermediate

Luna

My hip flexors are on fire!!!! Love the ability to switch up the gym and home workouts and feel different burns!

Gabriella

I have lots of lower back issues and this helped loosen things up. I’m sure I’ll feel it in the morning but that is what change feels like

Chris

This was much more difficult than I expected! In a good way! Thanks DLB!

Teenie Robinson

Lupe

Korin Mason

Always great! Even when the motivation is low in the gray months of winter. Thanks DLB! ❤️😁💪

Keesha

Courtney

Lynn Schultz

Harder then I expected. Gotta work on those pistol squats

Emily

Good.  Not a big fan of jumping. Lol.  But I did modifications of some of the exercises.

Nikki Potter

Lorie

You’re right, bodyweights is tough!  But I love them!

Polly

Shelley

Amanda

Ashley

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

W1/D2 Lower body

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W1/D2 Lower body

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