Name: Playbook - Dana Linn Bailey - W1/D6 LEGS
Uploaded: 2023-06-19T00:20:50.131Z
Duration: 45 min
Description: W1/D6 LEGS

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!)

Stephanie Jennings

Diana

Never fails to make me sweat my ass off!!

Lexie

Awesome pump. I will now be unable to walk for the remainder of the day.

Lainie

Erica

Jeremy Jones

Paul Badders

This is one of those you love how much it makes you sweat and work

Sami

Danielle

Um I thought not going to the gym I wasn’t going feel it….joke is on me dude.

Karla

Gina

Fantastic! I have a bad toe, so the reverse lunges were a challenge.

Sabrina

Ashley

Mari

Stephanie

Karen Elizabeth Porter

Legs are shaking and on fire!  Great workout!

Carrie

This training was amazing even lower weights 👊🏻⚡️✨

Salla Sauramo

Also es ist der Wahnsinn meine Beine und der po,wow Wahnsinn

Iven

Christine

Had to cut the sets in half but great workout!

Kristin

Chad

Holly

Megan

Shayla

Linda obrien

I loved it 😊 I have wanted to lift but find it hard to follow or don’t know what the lifts look like. Thank you!

I didn't thought I was gonna make it until then end but..i survived lol it was great 👍

Fany

I’m dead 💀☠️. I thought the wall sits would be bad… the reverse deficit lunges did me in.

Jill Reber

Brittany Orton

Kacy

Made my boyfriend do it with me! Those wall sits killed him! 😂

Jenna

🙏🏼 best week I have felt in a while.

Zachary

Definitely a burn out with these exercises. 🔥🔥🔥

Sylvia Ibarra

Marcie

Tracey

Taylor Smith

This challenged me to focus on my movement and balance, I have gotten bored when sticking to a set weekly routine for an extended period of time. This (and all other excercises I have tried out on your playbook collection) has both mentally and physically challenged me in a great way. The videos and concise directions are extremely helpful. Thank you.

Andreia

Awesome workout wish I had time for the whole thing

Demi

Hard! But awesome! Haven’t lift in a while. This kicked my butt!

Bruna

Tania

Beverly

Can’t comment just yet…I’m dead. ☠️

Bryauna

Jason

Day 6: LEGS

1. SS:
- DB Sumo Deads 4 x 12-15
- Pulsing Sumo Squats 4 x 20

2. SS:
- Close Stance DB Squats 4 x 12-15
- Wall-sit 4 x 60 sec

3. SS:
DB Single Leg RDL 4 x 12 (each side)
DB Hip Abduction 4 x 12-15 (each side)

4. Deficit Reverse Lunge 4 x 12 each leg

5. SS: 
- Frog Reverse Hypers (with or without DB in your feet) 4 x 15
- Frog Glute Bridge Pumps (quick partial reps) 4 x 30

NOTE: Use two dumbbells for the sumo dead if you do not have heavy dumbbells. 

For the Squat pulses you will pulse in the bottom half range, if you’d like more range of motion you can elevate both feet up on two steps or couple of plates.

- Stand in a wide toed out stance with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension by driving through your heels and pushing hips forward

DB sumo deadlift

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

DB sumo squat (bottom half pulses)

Superset

NOTES: Use a narrow stance for the squats. 

Wall-sits start with dumbbells in each hand, then drop the weight if you need to until you get 60 seconds.

- 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

DB squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position for time

Wall sit (hold DB’s)

NOTE: For the Hip Abduction, hold dumbbell on the side of your upper leg, keep leg straight and raise your leg to the side as high as you can

- 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

- Stand tall and hold onto a stationary surface
- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

DB hip abduction

- Begin by standing with both feet on a large plate and holding a dumbbell in each hand
- Step one foot back and lower down until both knees are at around 90 degrees
- Press through the front heel and stand back up
- Complete desired reps then repeat on the opposite side

DB deficit reverse lunge

NOTE: You can hold a DB between your feet if you want to make it harder.

Frog pumps will be fast partial reps for a glute burnout

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers (add DB)

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

W1/D6 LEGS

Blair

1st workout since signing up. That was killer 💕💪🏽

Cynthia

W1/D1 CHELTS

Jenny

W1/D2 BACK

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

Michelle

Denise

W1/D3 LEGS

My shoulders have never burnt this much 🔥🔥🔥

Shoulders have never felt such a burn hahahaha 💪💪

Sarah

Another 🔥workout.   Last set never felt so good... 😬🤣

W1/D4 DELTS

Took me 2 nights !!!don’t think I’ve ever had abs cramps

Geneva

So sore from this week.  Enjoyed focus on arms and core today

W1/D5 ARMS/ABS

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.

Farren

Picking the baby off the ground will be rough after this

W2/D1 CHEST

Joanna

NANCY

W2/D2 BACK

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

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

Nikki

Joanne Arnold

W2/D5 ARMS/ABS

Gisele Rigo

Rachel

I don’t feel like I’m missing out on gym equipment at all with these limited equipment exercises.
#wobblewobble

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

W3/D1 CHELTS

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.

I was confused about the 1 rep exercises so I just went heavy and did 4 sets of 12 on those.

W3/D4 DELTS

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

Cammie

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

Pretty sure I cussed her out about a dozen times during this one. Thank you, Dana!!!!

Great 👍!  I'll be revisiting this one!

Jamie

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

W4/D7 RECOVERY or HIIT

W5/D1 CHELTS

my dumba$$ really thought it was gonna be easy 🤡

Rachel Rio

W5/D2 BACK

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

W5/D3 LEGS

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 💪🏻💪🏻💪🏻💪🏻

Alana Pollock

W5/D6 LEGS

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

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

W6/D1 CHELTS

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

Adoyli

W6/D2 BACK

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.

Pistol squats to deficit reverse lunges should count as cruel and unusual punishment

W1/D6 LEGS

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