Name: Playbook - Dana Linn Bailey - W1/D3 LEGS
Uploaded: 2023-10-04T21:17:22.988Z
Duration: 45 min
Description: W1/D3 LEGS

Brittany

Overall liked, don’t like the repeat exercises/superset.

Jake

Lisa Jay

Joelynda

I did hamstring roll ins vs the db ham curl was much more effective

Amanda

Had to drop the weights and still kick my but!!

Michelle

Denise Reis

Louise

Can’t finish any of your work out lol but cutting a sweat! Can’t wait to say I could finally do a work out without wanting to throw up

Iliana

Stephanie Jennings

Wasn’t able to finish the whole workout due to time constraints, but what I did get in was 🔥

Kristie

Love this for my vacation workout with limited equipment!

Emma

Christine Goesel

Insanely awesome!! My legs are jelly and light! ❤️🫶🏻

Jules

Didn't go to the gym today, but I workout out home.

Donna

Playing catch up with the rest of workout yesterday. Legs are jello half way through but I see improvement.

Alana

Celina

Definitely won’t be walking tomorrow 😮‍💨😆😮‍💨

Tiffany

Raven

you know how to make a gal wish she started with lighter weight.

Haley

Tough trying to embrace leg day not my favorite but trying to change my attitude and love it!💕❤️

Linda obrien

Freaking brutal. Definitely been neglecting legs

Marty Watkins

Shiiiii.... those calf raises got me like 🔥 🔥

Farren

I think the aftermath of this will be fun

Sami

That kinda killed me halfway through but in a good way 🤣😋

Danielle

Savier

Erica

Tanya

Amazing !!!! Had not had a good workout like this in a min. Enjoyed it, thank you!!

Celeste

Jessica

Karen Elizabeth Porter

Michelle McMillian

18 days postpartum and this is my first workout. I needed this not only for my health but my mind. My daughter is still in the NICU but hopefully coming home soon but my mental is not great right now. Thank you. Only made it through half of the Bulgarian split squats before I called it a day but even with a half workout it helped me so much .

Samantha

Welp looks like I won’t be walking anywhere any time soon 😂

Why do I do this to myself…..oh yea goals lol

Charlene

I only did half because I didn’t have a lot of time but during those OMG loved the workouts so much!

Aliza

By far my favorite workout but hard as crap! 🥵💪🏻

Stephanie

Hippie

Cindy

Man for those of you who got this done in only 45 minutes... 👏 
What a burner!

Doreen

Steve

Day 3: LEGS

1. DB Squat to DB Front Squat 4 x 10 
(1 rep = squat DB at sides + front rack squat)
NOTE: Start with DB at your sides, do a dumbbell squat with DB at sides (like a trap bar dead), as you extend up, flip dumbbells up to shoulders then squat with dumbbells on your shoulders aka  DB front squat. Alternate back and forth between DB squat and DB Shoulder Squat. Basically doing 20 squats total, 10 of each

2. SS:
- DB Goblet Squat (heels elevated) 4 x 15/12/10/10
- Elevated DB Sumo Squat 4 x 12-15

3. SS:
- DB RDL 4 x 15/12/10/10
- DB Lying Leg Curl (on bench or floor) 4 x 12-15

4. DB Bulgarian Split Squat 3 x 10-12 (each side)

5. DB Walking Lunges 4 x 20 steps

6. Bodyweight Calf Raises 1 x 100 (rest as you need to)

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up
- Flip the dumbbells up into front rack position - Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up
- Repeating the entire sequence for time or reps

DB suitcase squat to front squat

NOTE: Elevate both feet up on couple of plates or two benches for the Sumo Squat so that you can get better/deeper range of motion

- Standing with your feet shoulder width apart and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB sumo squat

Superset

NOTE: Place dumbbell between your feet and lower the weight very slowly. Key thing here is keeping it balanced and not wobbly.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB hamstring leg curls

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

NOTE: Place dumbbell between your feet and lie stomach down on bench. Lower the weight very slowly. Key thing here is keeping it balanced and not so wobbly.

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB walking lunges

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

W1/D3 LEGS

I found out how to compete in the IFBB classic physique and I also found a trainer that I will be working with. Wish me luck

Justin

Thank you so much for making an interesting and challenging dumbbells-only workout. I've been looking for one for what seems like forever. This delivers... even after only 1 workout!

Joanie

W1/D1 CHELTS

Emily

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

Lisa

W1/D2 BACK

Milicent

Tasha

My arms are toast! Thank goodness it’s not a hair wash day and that my water bottle has a straw! Couldn’t raise my arms to do anything!

Celine

W1/D4 DELTS

Wowiers! I don’t even think I can pick my kid up today😂
Abs at the end were amazing. My core feels so worked.

Ashley

Andi

W1/D5 ARMS/ABS

Fantastic workout!!!  Will have this on repeat!

Divya

Omg. Not liking Dana at all right now. I'm dying. (Just kidding....love you much Dana!)

Diana

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

Oh my, arms were shaking those last few lifts.

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Joanna

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!!!

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

Delia

W2/D3 LEGS

Absolutely soaked in sweat 🥵
#pumpkinssmashed

Monique

Steph

Kathulhu

W2/D4 DELTS

Sara

Gladys

W2/D5 ARMS/ABS

Gisele Rigo

Rachel

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

W3/D2 BACK

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

Great. @ 230 lb the knees to elbows were quite challenging.

W3/D5 ARMS/ABS

Loved this workout focusing on the posterior chain!

No cable machine but I made it work and though I went light it was challenging.

W3/D6 LEGS

Sagan

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

Taylor Smith

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

W5/D2 BACK

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

W5/D3 LEGS

Loved this style of working out. More please!!!

Amazing…probably not going to be able to pick up a paper clip today 🤷🏻‍♀️ 🤣

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 💪🏻💪🏻💪🏻💪🏻

Iven

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

Salla Sauramo

W6/D1 CHELTS

I have to go heavy now in order to lift the load at work(FedEx)

W6/D2 BACK

I hate leg day but I loved this one lol 🔥

Can’t do a pistol squat but I managed with assistance from olympic rings and it was brutal with the reverse lunge. I love it.

W1/D3 LEGS

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