Name: Playbook - Dana Linn Bailey - W10/D6 LEGS
Uploaded: 2024-01-07T22:36:10.677Z
Duration: 45 min
Description: W10/D6 LEGS

Last workout of the 10 week round - loved every last minute of it. Here’s to a second round ❤️ 💪

Gemma

Making my own legs shake this morning before sitting in the patrol rig for 12 hours 😂

Hilary

My gluts on fire 💪🏻💪🏻💪🏻💪🏻😁

Iven

Tamara

Fuck Bulgarian split squats. That is all. Happy Saturday.

_stephanie_amelia_

Loved every painful second! Feeling stronger already! 🥴😍🤩🏋🏻‍♀️

Trista

Jumping bulgarian split squats... hate them but love being able to complete every rep now and feel like a fucking badass! Thank you Dana!

Wished there was an alternative to jumping…. My knees won’t allow it

Tierney

Joycelyn BENJAMIN

This was hard….now I feel soooo good! Thank you, Dana!

Lisa

Annalise

Michelle Boldridge

Josiane

Booty burner for sure! 🔥🔥🔥 Thanks for the great limited equipment workouts!!❤️

Judy

Sophie

Monique

Aiste B.

Day 6: LEGS

1. SS:
- DB Front Squats 4 x 15
- Jumping Wide to Narrow Squats 4 x 20

2. SS:
- Single Leg RDL 4 x 12
- Single Leg Assisted Pistol Squat 4 x 12

3. Alternating DB Squat into DB Goblet Squat 4 x 12-15 (1 rep is sumo + goblet)
NOTE: Sumo squat dumbbell or Kettle touches the ground. as you come up, flip the dumbbell or kettle up under your chin, then do a goblet squat. When you get to the top drop it back down to touch the ground for the sumo.....etc

4. SS:
- Single Leg Step Up (NO Push Off) 4 x 12 (each leg)
- Jumping Bulgarian Squats 4 x 12 (each leg)
NOTE: Step up on a bench or chair. Main way not to have any push off is to have the top of your foot on the ground. If your on your toe, no matter how hard you try you prob will push off a little. Keep the top of your foot flat on the ground.

5. GS: 
Booty Blaster: 3 Rounds x 20 reps each
- Lateral Walk and Squats
- Pop Squats
- Glute Bridge with 3 Pulsing Knee Abduction on each rep
-  Frog Pumps
NOTE: Im using a booty Band, you can do these with out a band. Band just adds more resistance for your glutes

- Hold the dumbbells at your shoulders
- Keeping your chest lifted sit your hips back and down
- Reach parallel and extend your legs to stand up

DB front squat

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats wide to narrow

Superset

- 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

- Standing on one foot with the opposite leg forward 
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squats

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the dumbbell up to goblet position 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

DB RDL to goblet squat

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

- 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)

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded pop 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

- 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

Giant set:

W10/D6 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

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

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/D6 LEGS

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