Name: Playbook - Dana Linn Bailey - W1/D5 LEGS
Uploaded: 2024-05-06T20:43:36.731Z
Duration: 60 min
Description: W1/D5 LEGS

Leann

Jennifer

Julie

Heather

Really liked the combination of exercises today

Jessie Robinson

Angela Chapparosa

Loving the leg sessions. My weak area so this program is 👌🏻💪🏾🏋️‍♀️

Maria

Kickin my own butt!! 🍑💪🏼🙌🏼

Christine Tremblay

Great glute workout i got the peach pump!!! whoop whoop! 💪🏼

Vanessa

Michelle

Bridget

Malinda

JESSICA

Miriam Danna

W1 done! No clue why I waited so long to switch to DLB. Loving it!!

Marcheta McKinley

Made some modifications for home set up 🔥🔥🔥

Krista

Johanna

I love you 🙏🏻🏋🏻‍♀️♥️🎉🎉😎😎👏🏻👏🏻

Viod

Laura

Want to curse those glute kickbacks lol, but otherwise I’m starting to like leg days again.

Nicole

First leg day back in a while! I feel great!

Danielle

Vicky

Kelly

Sheryl

I’m liking this 4 day lifting schedule!!!

Kimberly

I gluts totally ran out of steam! 🤪😅

Karen

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Sarah Meier

Amanda

Annessa

Oh my, this is everything one needs in a leg workout (hammies/glutes) 🙌

Nina Säfsten

Ass is on 🔥🔥🔥. Great workout  and week 1 of this program

Natalie

My legs are still sore from earlier in the week

Brandie

Made some mods for limited equipment, still very sweat!!

Polly

Kathi Miinch

Briana

Tara

Loved it! Just the right pump and fatigue! Love the Push pull program, thank you!

Irene Haimovich

Now THIS...! IS A NEW FAVORITE! 😍🥰💪💪💪

Hege

Sarah Booth

Yesenia

Molly

Rebecca

Perfect workout to end my first week! 😅

Dallas

DAY 5: LEGS (Hamstrings/Glutes)
	
Warm-Up:	
- Banded Lateral Walk 3 x 8 each direction	
- Banded Pulsing Squats 3 x 10	
- Banded Glute Bridge Abductions 3 x 15	
	
1. Trap Bar RDL 4 x 12	
	
2. Machine Hip Thrust 4 x 12/10/8/8	

3. Superset:	
- Leg Curl (seated or lying) 4 x 12	
- Vertical Leg Press 4 x 12	
NOTE: If you do not have a Vertical Leg Press, you can either do it under a smith machine or just do a regular Leg Press with your feet high on platform.	
4. DB Sumo Squat 4 x 15	
	
5. Cable Glute Kickback 3 x 15/12/10 each side

- Banded Lateral Walk 3 x 8 each direction	
- Banded Pulsing Squats 3 x 10	
- Banded Glute Bridge Abductions 3 x 15

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Lateral Walk (each direction)

- Stand with feet outside shoulder width apart, with a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for time or reps

Banded Pulsing Squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

Warm-Up

- Stand tall, centered in the trap bar 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Trap Bar RDL

- 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

Machine Hip Thrust

- Leg Curl (seated or lying) 4 x 12
- Vertical Leg Press 4 x 12	

NOTE: If you do not have a Vertical Leg Press, you can either do it under a smith machine or just do a regular Leg Press with your feet high on platform.

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- 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

Vertical Leg Press

Superset

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell toward the ground
- Stand up to full extension, driving through your heels

DB Sumo Squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback (ea)

W1/D5 LEGS

Emily

Nick

I’m fine. Everything is fine. BSS suck and I hate them. 😂 I sure do love the results though!

Cheyenne

W1/D1 LEGS

Brianna Dixon

This programming is awesome!!  But I'm dead

Miranda

W1/D2 PUSH

Racheal

My legs are so sore thank goodness I’m resting today!!!

Did a 30-45 minute cardio/ abs day 💪🏾🫡

Precious

W1/D3 REST DAY

Boris

Tina Bell

W1/D4 PULL

W1/D6 ACTIVE REST DAY

Put Christmas decorations, cleaned the house, and tree down. Active rest day for me lol.

Summer

W1/D7 REST DAY

Might go puke, haven’t decided yet 🔥🥵☠️

Alyssa Westbrook

W2/D1 LEGS

Another great sesh - shoulders and arms feeling it 💪🏾

W2/D2 PUSH

Still have supper sore legs from Monday and long day at work today!! Grateful for the rest day.

W2/D3 REST DAY

W2/D4 PULL

W2/D5 LEGS

Diona

Rachael

W2/D6 ACTIVE REST DAY

Did fasted cardio this A.M., rest of the day has been spent w family

W2/D7 REST DAY

Blaire

Jada Van Pelt

W3/D1 LEGS

W3/D2 PUSH

Weighted yoga,  work more on new jewelry line.. have a blessed day everyone

W3/D3 REST DAY

Tryna figure out why pull-ups are the 3 exercise. 🤣🤣

W3/D4 PULL

Jorden Aguirre

W3/D5 LEGS

5miles fasted cardio this A.M., then cleaned house all day

Joel

W3/D6 ACTIVE REST DAY

Kareem

Active Rest yesterday, did delts today 💪🏽

W3/D7 REST DAY

W4/D1 LEGS

Isabella

W4/D2 PUSH

Took the day to run around collecting redcon points 😆🤌🏽

Unexpected basement flood.. so puck up with everything tomorrow

W4/D3 REST DAY

W4/D4 PULL

W4/D5 LEGS

W4/D6 ACTIVE REST DAY

W4/D7 REST DAY

W5/D1 LEGS

Ashley

W5/D2 PUSH

Full body recovery stretching session 🫶🏼

Amber

W5/D3 REST DAY

W5/D4 PULL

That was a good one. Those bulgarians and step ups were killer🔥🔥🔥🔥🥵🥵

W5/D5 LEGS

6.5mi on peloton this A.m. then cleaned house

W5/D6 ACTIVE REST DAY

W5/D7 REST DAY

I survived leg day 🙌🏼👏🏼💪🏼

W6/D1 LEGS

W6/D2 PUSH

W6/D3 REST DAY

W6/D4 PULL

Hated every second of that leg day but now that I’m done I feel like a rockstar! 👏🏼👏🏼

W6/D5 LEGS

W6/D6 ACTIVE REST DAY

Had to take a week off after COVID decided to pay a visit.  Ready to start working out tomorrow

W1/D5 LEGS

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