Name: Playbook - Dana Linn Bailey - W2/D3 LEGS
Uploaded: 2024-01-07T22:36:10.289Z
Duration: 45 min
Description: W2/D3 LEGS

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

Killer, especially without no A/C in the 80s here in Va. I had flashbacks to working out in Iraq while in the Army.

Jason Rakes

Ayoo! My legs feel like tree trunks!

I hated this workout so much I added it to my favorites

Erica

I literally thought I was gonna pass out but I kept going!!

Jessica mejia

Jeanine

You know its good when your shirt is drenched and legs are wobbly

Sami

Alicia McKinney

Badass!! What a leg day! Always one of my favs! The burn & the shakes just continue to fuel me! LFFGG!! ✌🏽

Kira Hernandez 

Gina

Jessica

Regina

Megan

Butt burn and serious sweat if you truly stick to the rest periods!

Ashley

Legs are shaking 🔥
Amazing 🤩💕💪🏻

Salla Sauramo

Tiffany

Iven

Michelle

Alana Pollock

FYKE! 🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽

Heather

Holly

Sara

Jess

So happy it’s done!! Legs are on🔥🔥

Shayla

Sarah

Gave up in the middle of the workout. Wasn’t feeling motivated. Then I told myself to just finish. So I opened the app up again and finished it out. My legs are dead 😮‍💨

Rachel Rio

Very hard could have only do half then lower back started to 😞

Linda obrien

Hippie

Diana

Alex

Those jumps at the end
.. talk about 🔥 🔥 burn

Tamara

Sierra

Monica

🔥I struggled to complete it! Tough but soooo good!!🔥

BECKY

Kara

Demi

Very tough! Thank you. Week 2 and these workouts are just what I need. 🙏 They are hard, rewarding and adrenaline pumping.

Tracey

Taylor Smith

Maria

Beverly

Leg workout got me walking like a baby deer😅

Emily Hall

Dana’s made me weak in the knees (and every other part of my legs)!!

Debra

Lisa

Samantha

John

Day 3: LEGS

1. DB Lunge Lunge Squat 4 x 10 
(1 rep is L lunge, R lunge + squat)

2. DB Sumo Squat to DB Goblet Squat 4 x 12 
(1 rep is sumo + goblet)

3. SS:
- DB Single Leg RDL 4 x 12-15 (each side)
- Kneeling Step Up (No Push OFF) 4 x 12-15 (each side) 

4. DB Lateral Lunge + Knee Drive 4 x 12 (each side)

5. SS: 
- DB Front Squat 4 x 15
- Jumping Wide to Narrow Squats 4 x 30 secs

You can either hold the dumbbells at your sides or in front rack position as shown in the videos. Whichever is more comfortable for you. 

You will complete a L lunge, R lunge and a single squat. This equals 1 rep.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

DB reverse lunge

- 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

DB lunge lunge squat

You will complete 1 DB sumo squat, then flip the dumbbell up and complete a DB goblet squat. This equals 1 rep.

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

DB goblet sumo squat

DB sumo squat + goblet squat

NOTE: Step up on a short bench/box. 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 will probably will push off a little. Keep the top of your foot flat on the ground.

- 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

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

Kneeling step up

Superset

- Step laterally 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Push back up hard to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

DB lateral lunge w/ knee drive

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

Jump squats wide to narrow

W2/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.

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

Picking the baby off the ground will be rough after this

W2/D1 CHEST

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

Melissa

Farren

W2/D2 BACK

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

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

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 🙃👏🥳

Kimberly

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

Chad

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

W2/D3 LEGS

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