Name: Playbook - Dana Linn Bailey - W1/D3 Full Body
Uploaded: 2024-05-06T20:43:36.700Z
Duration: 45 min
Description: W1/D3 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

Kenleigh

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

DAY 3: FULL BODY

CIRCUIT 1: 3 Rounds
- 10 Squat Jumps
- 10 Pike Push-Up 
- 10 Bodyweight to Seated Pistol Squat (each side)
- 10 Elbow Push-Up

CORE: 3 Rounds 
- 30sec V-Sit Double Crunch
- 30sec Plank See-Saw
- 30sec Sprinter Sit-Ups
- 30sec Hollow Body Flutter Kicks

CIRCUIT 2 : 3 Rounds
- 20 Jumping Lunges (R+L= 1 rep)
- 10 Hand Release Push-Up
- 10 High/Low Bulgarian (H+L= 1 rep) (each side)
- 10 Superman Pulldown (use a towel if you don't have a band)

3 Rounds
- 10 Squat Jumps
- 10 Pike Push-Up 
- 10 Bodyweight to Seated Pistol Squat (each side)
- 10 Elbow Push-Up

- Start with hip width stance
- Push your hips back and down
- Reach parallel and explode up
- Use your arms for momentum

Squat Jumps

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

- 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 to Seated Pistol Squat

- Begin in a push up position with arms extended further
- Bend your elbows until your forearms are on the ground
- Press into your hands to rise back up

Elbow Push-Up

CIRCUIT 1

3 Rounds 
- 30sec V-Sit Double Crunch
- 30sec Plank See-Saw
- 30sec Sprinter Sit-Ups
- 30sec Hollow Body Flutter Kicks

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-Sit Double Crunch

- Start in an elbow plank position 
- Push your body forward and backward, keeping your core engaged
- Repeating the sequence back and forth for time or reps

Elbow Plank See-Saw

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

CORE

- 20 Jumping Lunges (R+L= 1 rep)
- 10 Hand Release Push-Up
- 10 High/Low Bulgarian (H+L= 1 rep) (each side)
- 10 Superman Pulldown (use a towel if you don't have a band)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air landing in a lunge on the opposite side 
- Repeating back and forth for time or reps

Jumping Lunges

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand Release Push-Up

- 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 stand back up 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat High & Low

- Lying on the ground face down with a band held overhead 
- Raise your upper body and lower body engaging your glutes
- Pause at the top 
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance Band Superman Lat Pulldown

CIRCUIT 2

W1/D3 Full Body

Bianca

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

Shyanne

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

Joan

W1/D1 Full Body

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

Kassey Lay

Starlea

W1/D2 Lower 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

Mallory

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/D3 Full Body

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