Name: Playbook - Dana Linn Bailey - W10/D2 DACK
Uploaded: 2024-01-07T22:36:10.657Z
Duration: 45 min
Description: W10/D2 DACK

Kimberly

Iven

Pullups after lateral failures... that was rough 🫣

Tamara

“Give me pumpkins, give me pumpkins, give me pumpkins!” People in the gym think I’m nuts.

Teighlar

Leigh

Burn so good! Please excuse while I go through doorways sideways 💪

Kristin

Chad

April Sinnock

That was one of the best workouts on here! Loved it from start to finish. Didn’t have to worry about counting absurdly high number. Workouts were great and felt very locked in.

Ryan

Even better second time around!! Get it ladies!!!

Michelle Boldridge

Tyra

Carmen

Leonie

It felt like a lot of shoulders for back.

Amber

Day 2: DACK (DELTS/BACK)

1. SS:
- Reverse Incline DB Rear DeltFly 4 x 10-12
- Reverse Incline DB W Raise 4 x 10-12

2. SS:
- Seated DB Arnold Press (3 sec eccentric) 4 x 8-10
- DB See-saw Row 4 x 10-12 (each arm)

3. SS:
- DB DEAD ROW 4 x 10-12
- DB Upright Row 4 x 10-12

4. TS:
- Lateral Raise Dropset 4 x 10 drop 10
- Resistance Band Laterals 4 x failure
- Underhand Pull-up 4 x 10-12

NOTE: W-raise, arms come up to make a w- with the arms. Hands will be above elbows, elbows pointed down. Your thumbs point back behind young try to rotate shoulder back as much as you can.

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lower with control back to starting position

Reverse incline DB rear delt fly

- Sink your chest into the incline bench pad 
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts 
- Lower the dumbbells back down to starting position

Reverse incline DB W raise

Superset

NOTE: DB Arnold Press, 1 sec concentric (up), and then 3 sec eccentric (down)...more time under tension so it will make the weight harder.

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold press (seated) (3 sec eccentric)

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control 
- Engaging your lats and mid back throughout the movement

DB see-saw row

NOTE: DB Dead Row, you will start with DB on the ground, perform a dead lift, when DB gets to your knees you will Row it back, instead of standing up. Its big explosive row!! You should be able to go a bit heavier because you are adding your legs into the movement.

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB pendlay row (DEAD)

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises (drop sets + 10)

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance band lateral raise

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up/Chin-up

Tri-set

W10/D2 DACK

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Karri

W1/D2 BACK

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

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

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

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!!!

Jules

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

Delia

W2/D3 LEGS

Lisa

Kelly10350!!

Eddie

W2/D4 DELTS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

W2/D5 ARMS/ABS

Ashley

Makes me wish I would’ve gotten my steps in before I did this work out.

Tycie

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

Had to cut short head to wrk I did doin bike for 35 minutes before

Patty Reid 

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Marc

W3/D2 BACK

Rachel

Michelle

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

W3/D5 ARMS/ABS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Loved this workout focusing on the posterior chain!

Joanna

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

Yanissa

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

Milicent

W5/D2 BACK

Misha

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

W5/D3 LEGS

Summer

I did as many sets as I could before work…not sure if the 10 sets was a typo

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 💪🏻💪🏻💪🏻💪🏻

W5/D6 LEGS

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

Allison

Lexie

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.

W6/D3 LEGS

Great shoulder workout however the last exercise seemed more core than shoulders.

Is there any way windmill exercise be modified? Because I have knee’s issues

W6/D4 DELTS

Great pump! Killer addition with the walking planks after fatiguing the triceps.

W6/D5 ARMS/ABS

Soooo good 🔥 been trying to go heavier each week and I’m loving it!!

Caesie Egbert

W6/D6 LEGS

Taylor Smith

Lauren

W6/D7 RECOVERY or HIIT

W7/D1 CHEST

W7/D2 BACK

Holly

W7/D3 LEGS

W7/D4 DELTS

Paul Badders

I was workout with my son and it was little slow.

W7/D5 ARMS/ABS

💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Lily

W7/D6 LEGS

Kacey

W7/D7 RECOVERY or HIIT

Killer burn at 430am perfect for a Monday 🥳

Best thing to wake up with. Can’t raise my arms but hey, have already accomplished something by 5am 😁

W10/D2 DACK

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