Name: Playbook - Dana Linn Bailey - W2/D2 Lower Body
Uploaded: 2024-01-07T22:36:10.273Z
Duration: 45 min
Description: W2/D2 Lower Body

Snow day with my little dude (5 year old) and we crushed it! It’s interesting how much more you can push out with an extra person there to participate! Apparently, no matter what the age 😂. 💪🏻 🦵 🔥

Matthew Long

I really enjoyed this leg workout. The use of slider plates was very useful for lunges. I have a bad toe so it helped take off some of the pressure.

Sabrina

Helann

Needed that. Wish I could have gone to the gym, but done.

Kassey Lay

It was a killer workout. Took two days off for life and this was exactly what I needed to kick me back into gear! 💪🏻🤙🏻

Stephen

Hurt my shoulder so can’t lift weights. However, this body weight workout was a burner!!

Delia

Ice storm in Michigan kept me home from the gym & this workout kicked my butt! Awesome workout!

Lori

Jenn

Courtney

Alana Pollock

Shana [Shawna]

sherry

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

Traci

Awesome workout! Exactly what I needed 💜

Christina

My brain lies to me every time (this will be easy)... 🥵🙌

STTP

Kaddington

Dori

stephanie 

Jackie

Jeniffer

Tera Brown

That’s a great substitute every now and then!!! Thx

Wendy Mosley

Danielle

Welp I don’t need my legs anyways.  🔥

Ashleigh

Anja

Leslie

Holly Dana...🤪 I am dead but I loved it. Looks easy but it is brutal hard. Huge thanks for it.❤

Barbara Toth

I'm pretty sure I don't have leg muscles anymore!

Jaryn Becker

Hot damn for “only” being bodyweight this was a killa!! #WagonWednesday!

Lauren

Kimberly

Kristin

Claudia

Really solid sweat - doable exercises so able to feel the burn!

Lizz

It was good. The perfect squat wod for the beginning

Cory

Jennifer

I’m drenched in sweat! It was amazing!!

felicia hall

Loved this one! Can’t walk now lol 😉

Kelly

Shaina

Admittedly, I was having an off morning so I picked what I thought would be a light workout “to get my workout over with”
So yeah anyways now I’m drenched in sweat and my day is already better. Thanks!

Nicole

Complete failure after- noodle legs 🙌🏻

Jennifer 

Stephanie

Tymbre Jantz

siasid

Amber

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds
- 12 Kneel to Squat
- 12 Wide to Narrow Squat Jumps 
- 12 Lunge Slide Back (each side)
- 12 Lunge Lateral Slide Outs (each side)

Mobility: 90 seconds
- Deep Squat

CIRCUIT 2: 3 Rounds 
- 12 Curtsy Lunge (each side)
- 12 Air Squat to Squat Jump
- 12 Lateral Step-Up (each side)

3 Rounds
- 12 Kneel to Squat
- 12 Wide to Narrow Squat Jumps 
- 12 Lunge Slide Back (each side)
- 12 Lunge Lateral Slide Outs (each side) 

NOTE: For the Knees to Squat, you are not jumping up like we usually do. You are stepping up and stepping down ( right leg up, left leg up, right leg down, left leg down = 1 rep) So easy way to count is just count the first step. When you get half way, you will switch directions, just switch the foot that steps first to get into the squat.

- Begin in a kneeling position 
- Walk your feet up into a squat position 
- Walk your feet back down to kneeling 
- Switching your lead leg each rep (up, up, down, down)

Knees to Squat

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

Jump Squats Wide to Narrow

- 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

- 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

CIRCUIT 1

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squat

3 Rounds 
- 12 Curtsy Lunge (each side)
- 12 Air Squat to Squat Jump
- 12 Lateral Step-Up (each side)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air Squat to Squat Jump

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral Step-Ups

CIRCUIT 2

W2/D2 Lower Body

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Susan

W1/D2 Lower Body

Very good way to start the day! Great workout!

Tony

These body weight for cardio days are rough. Great way to start a Monday.

Mallory

W1/D3 Full Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

W1/D5 Full Body

Shelly Bacon Kelnhofer

Beth

W1/D6 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Isabella

W2/D1 Full Body

Frans

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

Great workout while on vacation, my husband thought he might puke at one point!

Angela Tebaldi

W2/D3 Full Body

Where is the spinach bc I’m feeling like Popeye💪🏻

Amanda

Damn, my push-ups are gonna be top level hanging around DLB 🫡

W2/D2 Lower Body

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