Name: Playbook - Dana Linn Bailey - W11/D2 Lower Body Strength
Uploaded: 2024-01-07T22:36:10.536Z
Duration: 70 min
Description: W11/D2 Lower Body Strength

Angela Chapparosa

Hit some great new PRs!! Love this program!!

Sina Sena

Maryann

Malinda

Susan

Lance

Great workout.   Have made so much progress.  I really enjoyed this style of training

Susan Hersch

Ashlea

One more week of the big lifts remaining 🙌🏼! I’ve gained so much strength with this program!!

Akct4234

Jorge Jesus

Patricia

Tuesday: Lower Body Strength 

Perform a dynamic warmup consisting of full body dynamic stretching exercises while specifically targeting the muscles you will be working the hardest. You should also do some light reps of the targeted exercise, progressing up in weight. 

1. BB Back Squat 7 x 3

2. BB Deadlift 7 x 3

3. BB Front Squat 4 x 5

4. Leg Press 3 x 10-12

5. Split Squat 4 x 8 each side

6. Seated Calf Raises 3 x 15-20

7. Cable Crunches 3 x 15-20

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Conventional Deadlift

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press - Mid Stance

- Stand in a staggered stance with bar across your back
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to starting position

Barbell Split Squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raises

- From a high pulley grip rope just forward of your shoulders
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope Cable Crunches

W11/D2 Lower Body Strength

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.

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

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

W1/D5 Lower Hypertrophy

Jaime

Amanda

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 !!!

Colette

Anna Lee

W1/D7 Rest Day

W2/D1 Upper Body Strength

Tiago

Made some modifications but a solid workout.

Dana

W2/D2 Lower Body Strength

Laura

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

Melissa

W2/D4 Shoulders, Chest & Tricep Hypertrophy

mark

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

David Thompson

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

Valerie

W3/D5 Lower Hypertrophy

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

Katee

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!

W7/D7 Rest Day

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

W11/D2 Lower Body Strength

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