Name: Playbook - Dana Linn Bailey - W10/D3 LEGS
Uploaded: 2024-01-07T22:36:10.662Z
Duration: 45 min
Description: W10/D3 LEGS

Kimberly

Iven

Banded walks at the end instead of in the beginning…. Let’s keep that up ♥️☠️

Shelbey

Hard but pushed through. Knees are feeling stronger for all these workouts

Tamara

Lily

Lauren

Joycelyn BENJAMIN

The best lower body workout you have planned for limited equipment

Arianna

Michelle Boldridge

Loved the new exercises! Crazy burn 🔥 🔥 🔥

Judy

loved the new exercises. Great variety 👌🏻

Bashayer

Monique

Carmen

That was brutal. My legs feel like jello!

Courtney Mike

Day 3: LEGS

1. SS:
- DB Lateral Lunge Slide Outs 4 x 12-15 (each leg)
- DB Lunge Slide Backs 4 x 12-15 (each leg)

2. SS:
- DB Goblet Squat 4 x 15
- Elevated DB Sumo Squats 4 x 20

3. SS:
- DB Stiff Leg Deads 4 x 12-15
- DB Lying Leg Curl (on bench or floor) 4 x 12-15

4. Bulgarian DB/KB Swap 4 x 12 (each leg)
NOTE: For each rep, you will go down and hold an isometric bulgarian squat. While at the bottom the kettlebell or dumbbell is in the opposite hand of the working leg. For each rep, it will be passed under the leg, then over the leg and back into the hand it started in, then you extend up. Thats 1 rep. 

5. SS:
- DB Squat Walks + Squats 4 x 20 steps + 20 squats 
(every 5 steps do 5 squats)
- DB Glute Bridge (Pulsing hip abduction if you have a booty band) 
4 x 12 with 3 pulses on each rep

NOTE: On the Lateral lunge slide outs and the lunge slide back, find a wood or smooth tile floor in your house. The working leg stays stationary, while the other leg slides out to the side for the lateral slide outs, and slide back for lunge slide backs. Working leg just bends as other foot slides.
If you don't have access to a smooth surface, you can just do step out lateral lunge into a reverse lunge.
DB’s should be light-ish, focus more on getting low

- Begin standing with your feet shoulder width apart
- Slide one leg out to the side as you squat down to parallel 
- Stand back up and slide your leg back in to starting position 
- Complete desired reps then repeat on the opposite side

Lateral lunge slide out (hold DB’s)

- Slide one of your legs back as you lower down into a lunge
- Once you reach parallel push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

Reverse lunge slide back (hold DB’s)

Superset

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- 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

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

DB RDL

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB hamstring leg curls

- Start with your back foot on top of an elevated surface and a kettlebell in one hand 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Pass the kettlebell under your front leg, then back over the top 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Bulgarian KB pass under

- 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

Lateral band walk (knees) (add squats, hold DB’s)

- 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 (3 abductions)

W10/D3 LEGS

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!!

Ryan

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!

W10/D3 LEGS

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