Name: Playbook - Dana Linn Bailey - W1/D5 LEGS
Uploaded: 2024-01-07T22:36:10.210Z
Duration: 60 min
Description: W1/D5 LEGS

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

Lexie

Jackie

Lance

Oh shit this killed me at the end 🤮 awesome!!

Laura

Beverly

Adrian Vance

Jennifer

Tough workout as far as energy wise.  Always feel on the weak side.  Which I know not good rested sleep most days plays a huge part.

Tracy

Valerie

Kacey

Evelyn

April Warren

Sommer

Denise

Misha

Got through it, felt strong! I always have to extra prep myself on DLB leg days, they are always 🔥

Elsa

Kelly

Supposed to be 5 stars 🤣 I’m dying after that leg day

Cass

Bernadette Friedel

Helene

Jenn

Walking out the gym like a toddler with a full nappy 🤣🤣

Louise

Had to modify quite a bit on today, just to cater to a lower back injury. Legs are still shakin! 🥴

Loved it!! Angles angles angles 🙌🏻🙌🏻🙌🏻

Steffanie

I almost skipped todays leg day for the next exercise but decided to just suck it the F up!! Got it done and feel🔥💯

Mani

Today pushed the lactic acid (soreness) from my legs. So for those who want to switch this day, or skip it- DONT. Your legs are more ready than you think. Clear your mind and get shit done 🦿🦿 I have bionic legs now 💯 #TeamDLB

Susie

Kathulhu

Samantha

Katherine

Bulgarian split squats are the devil...that is all.

Veronica Conran

Whew!!! What a way to end the day! It’s my weekend off, finally! Here’s to a great start 🔥🔥💯🔥

Jael

Dying! Sitting will be an issue tomorrow 😆

Sarah

Renee

Holly

Kathy Hemstreet

Had to substitute a few exercises but it was still 🔥

👍 Swapped rest and leg day. Perfect way to wrap up 1st week.

Victoria

Edward Hodges

Angela

Dez Chavis

May have cursed a bit when I saw BULGARIAN split squats but I still did them 🔥😂
I made sure I warmed up good before this killer workout. I am being mindful of my lower back 🤘🏻

Danielle

Just had a hard time today. That’s okay. Even a bad workout is a good one. I showed up 💪🏻

Julie

Yeahhhh soooo not going to be able to walk tomorrow 😅🖤

Mary Elisabeth

LEGS (Hams/Glutes)
Habit Transformation Challenge Day 5

1. Sumo BB Deadlift 4 x 12/10/8/6
 
2. Machine Hip Thrust with Pulse 4 x 12/10/8/8
NOTE: You are adding a pulse rep on every single rep. You wil extend hips up, come down just a little, pulse back up, then all the way down. 

3. Superset:
- Toes Elevated DB RDL 4 x 12
- DB Sumo Squat 4 x 15

4. 1.5 Reps Bulgarian 3 x 12/10/8 each side

5. Vertical Leg Press 4 x 15
NOTE: If you do not have a vertical leg press, you can use a smith machine.  Use a yoga mat under your back and feet on the bar.  It literally will be exactly the same.  You can also just do a leg press with feet high on platform as a substition.

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position
- Pulse at the top by lowering the hips partially, then rising back up to the top position

Machine Hip Thrust w/ Pulse

- Toes Elevated DB RDL 4 x 12
- DB Sumo Squat 4 x 15

NOTE: You could do this on a landmine as a variation.  Make sure to hold handle of dumbbell for sumo squat so you can get more range of motion. Or elevate yourself

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

Toes Elevated DB RDL

- 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

- 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 come half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

12/10/8 reps each side

1 1/2 Rep Bulgarian Split Squat

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

NOTE: If you do not have a vertical leg press, you can use a smith machine.  Use a yoga mat under your back and feet on the bar.  It literally will be exactly the same.  You can also just do a leg press with feet high on platform as a substition.

Vertical Leg Press

W1/D5 LEGS

Maal

Camee Jensen

Wow 😮 that was intense but I loved it! This is my very first time starting in weight training/body building and it felt really good. I love to be challenged and I did my best to push through and I pushed through and I am covered in sweat! 😓. I know I am going to enjoy these next ten weeks

Spring Beddome 

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

My legs ran away halfway through 🤣🤗......loved it!!!!

Emaly Strauss

W1/D2 LEGS

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

I couldn’t finish the full workout bc I was so gassed!!! Holy moly. 🥵🥵🥵

Casey ✨

W1/D3 BACK

Melissa

Epic!!!💪🏿💪🏿💪🏿💪🏿🔥🔥🔥

Charles

W1/D4 DELTS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W1/D5 LEGS

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