Name: Playbook - Dana Linn Bailey - W1/D5 Lower Hypertrophy
Uploaded: 2024-01-07T22:36:10.200Z
Duration: 60 min
Description: W1/D5 Lower Hypertrophy

Joel

Evelyn

Love all your workouts. A lot packed into a short period of time so you don’t spend all day at the gym unless you work there! 😂

Jeanette Dilts

Laura

Leanne Kiehne

mark

Love it. Found myself adding a set after doing 4 sets in DLB Daily 😳

Taryn

Love lower body workouts !!! Hate & love 🤘🏋️‍♀️

Sonja Bailey

Ruth

Colette

Tonya

Katee

In case we can’t do a certain workout a modification or substitute workout will be nice

Jessica Delgado

Legs felt great today!! Post two knee surgeries last year and I’m starting to feel normal. LFG!! #dlbdaily

David Thompson

Sheri Geltz

Round 2 of powerblock for me! Love these workouts!! 💪🏽

Summer

Shane

Susan

Sina Sena

Valerie

lissette

Very strange workout for me personally- I rarely use machines but I really enjoyed the push it gave in targeting muscles. Loving this program

Seth

LaRhesa

Serena

McKenzie

Really enjoyed it and was easy to jump around equipment. Took me 47mins with a 7 min warm up. Didn’t need much recovery for planks at end so shortened rest.

Katie

Sonya

Once again great workout. So glad I joined this group...

Derrick Black

Myra

Starr

Lance

Jordan

Hossam

Joyce

Perfect workout for still being sore 😂

Melissa

Sarah Booth

Amanda

Cheryl Loffeld

Lily

Pamela Castleberry

Anna Lee

Love it! The timer in the last set was nice!

Stacy

Wayne

Pepper

Friday: Lower Hypertrophy

1. Hack Squat 3 x 8-12

2. DB Single Leg RDL 3 x 10-12 each side

Superset:
3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

4. Weighted Hyper 3 x 10

5. Calf Raise 3 x 15-20

6. Plank 3 x 30sec

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

DB Single Leg RDL

3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

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

Lying Hamstring Leg Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Superset

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Hold a weight at your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Weighted Hyperextensions

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

W1/D5 Lower Hypertrophy

Danielle

I enjoyed the challenge and versatility of this workout

Diane

Awesome workout…ran out of time. But, the best stuff was done!

Aaron

W1/D1 Upper Body Strength

I’m normally not a sweater, I’m drenched.

Solid workout. I have seen some gains from the first time I did this program.

Angela Chapparosa

Dru Porter

W1/D2 Lower Body Strength

Walked on treadmill,totally feeling the last two workouts.

Charles

Need this. Have spectacular DOMS after only training once or twice a week for a month 😬🤣

Cat Merrick

W1/D3 Rest Day

Maal

Easy routine to follow. Adaptation re weights great!

Andie

Feeling bigger! Can i mix it DLB and How??

W1/D4 Shoulders, Chest & Tricep Hypertrophy

Jaime

W1/D6 Back & Biceps Hypertrophy

Loving this powerbuilder program. Havent managed week 1 in a week. Taken me 2 weeks. Hopefully i will be able to do week2 in 7 days !!!

W1/D7 Rest Day

W2/D1 Upper Body Strength

Tiago

Made some modifications but a solid workout.

Dana

W2/D2 Lower Body Strength

This came at the perfect time! Body took a beating!

Espree

Switching up rest days as it’s a Sunday today

Toni Hannan

W2/D3 Rest Day

Cardio plan plus this plan is a cardio builder

W2/D4 Shoulders, Chest & Tricep Hypertrophy

Rob & the hustle standard got me through.

W2/D5 Lower Hypertrophy

Damn. My abs still hurt from last weeks roll out 😅🔥

Mary

Went slow and controlled, working on that mind to muscle connection

W2/D6 Back & Biceps Hypertrophy

Angie Santos

W2/D7 Rest Day

Sticking to the program. Definitely getting stronger

W3/D1 Upper Body Strength

Lorrie

W3/D2 Lower Body Strength

Ellie

Much welcomed after the last two training days. Burdened by knees getting better causing better workout sessions.

W3/D3 Rest Day

W3/D4 Shoulders, Chest & Tricep Hypertrophy

W3/D5 Lower Hypertrophy

It was a fast one but a damn good one! LFG!!

W3/D6 Back & Biceps Hypertrophy

carrie

Spent the day doing homework. 😸👍🏼📚👓

Kathulhu

W3/D7 Rest Day

This one always takes up time but it’s worth it. LFG!

Benjamin

W4/D1 Upper Body Strength

Lindsey

Again the first two take up all the time then bam it’s an assassin session after. LFG!!!

W4/D2 Lower Body Strength

Rest day and this time it was actual rest.

STTP

W4/D3 Rest Day

W4/D4 Shoulders, Chest & Tricep Hypertrophy

FELT AMAZING! Nothing better than starting the day off with a dub!

Terry McCullough

W4/D5 Lower Hypertrophy

It’s been a helluva couple days but I had to catch up from yesterday. Done. W4D6 LFG!

W4/D6 Back & Biceps Hypertrophy

Did a CompTrain chipper for active recovery, I think I died

W4/D7 Rest Day

Are these getting longer? Just me 😂 went up ten lbs on the bench press and cant believe it 💪🏼💪🏼🔥🔥

Amber

W5/D1 Upper Body Strength

Love these sets of 4!!! My wheelhouse for sure! LFG!!

W5/D2 Lower Body Strength

Crimson Huber

W5/D3 Rest Day

This one with all the lil tweaks kicked my ass!!! I loved it!!!

April

W5/D4 Shoulders, Chest & Tricep Hypertrophy

W5/D5 Lower Hypertrophy

Can feel myself getting much stronger, muscles are tired after every workout!

Alisha

W5/D6 Back & Biceps Hypertrophy

W5/D7 Rest Day

Not feeling good but I still got that work in

Had to modify and leave things out due to a work in. But felt good getting to add an upper body workout in!!

Feeling stronger every week! Love the workout!

W6/D1 Upper Body Strength

Alex

W6/D2 Lower Body Strength

W6/D3 Rest Day

Still healing from my shoulder injury.. can’t do much shoulder or chest exercises right now but hit back, biceps and triceps today

W6/D4 Shoulders, Chest & Tricep Hypertrophy

With the legs gettin stronger these days are gettin better! LFG!

W6/D5 Lower Hypertrophy

Back and Bi day! LFG!!! Had a lil more energy today and put in some extra movements.

W6/D6 Back & Biceps Hypertrophy

Active rest day /treadmill incline walk 30mins

W6/D7 Rest Day

I absolutely LOVE the new tweaks this week.. My body feels incredible

W7/D1 Upper Body Strength

Skye

W7/D2 Lower Body Strength

Sat in a car all day running the fam around to appts but ate like a behemoth!

W7/D3 Rest Day

Busted my ass today! Really liking this day in the program. Feelin great! LFG!!

W7/D4 Shoulders, Chest & Tricep Hypertrophy

Then sumo RDL’s oooof the back had some DOMS still and it was on fire this morning. Loved it tho!

W7/D5 Lower Hypertrophy

Britt

W7/D6 Back & Biceps Hypertrophy

Almost done moving house for rest days. Good lort!

Maryann

W7/D7 Rest Day

Doing a de-load week this week & my body is still 🔥💥🔥💥 with this workout

W1/D5 Lower Hypertrophy

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