Name: Playbook - Dana Linn Bailey - W2/D5 Lower Hypertrophy
Uploaded: 2024-01-07T22:36:10.236Z
Duration: 60 min
Description: W2/D5 Lower Hypertrophy

Laura

mark

Rob & the hustle standard got me through.

Colette

Ruth

Angela Chapparosa

Terry McCullough

Claudio

Fuck!!!! 😁🔥💪🏽🙌🏽🫶🏽🙏🏽☑️

Vicky Aju

Had a time restrictions so I superset the hyperextensions and calf raises…. #worthit

David Thompson

Whoa! My balance is getting better on the single leg work out. My legs a shaking and I love it. Buttocks feeling tighter...yeah buddy! DLB, you are my fave.

Sheri Geltz

Summer

Slow time under tension. Legs burning 🔥

Patricia

Easy quick workout ...fell down, twice, sat down in a squat, got stuck , got up, fell back down

Alex

Felt that! Enjoying this program:) Even though I’m only on week 2, feeling stronger and am pushing myself more. Ego……possibly getting a little bigger💯😉🔥

Sina Sena

Loving this program so much. Feeling stronger every day. And honestly my mental image is getting a lot better along with everything else. Really happy to be doing this program

Seth

Maryann

Serena

Sonya

Lance

Awesome workout. Getting stronger by the day!

Cheryl Loffeld

Lily

Been out of it for a bit so this was fire to come back to 🔥🔥🔥

Erin Fitzpatrick

Brandi

Derek

Kyoomiee1!

Took a couple days rest day so this was a good session to get back in. Endorphins are working 👍💪

Toni Hannan

I think it maybe the grind is so hard might’ve lost count of my Olympia debut. I think maybe 54 days out! Otherwise this is a lifestyle now. #askdlbhow. Also I told work you work around my Olympia schedule not the other way around.

Also I caught a cramp again in my abs. I let the gym owner know just full throttle or nothing in this corner. Just have the ambulance on standby.

Frank

Jeanette Dilts

Thank god for this type of workout. My body is recovering from the heavy days

Madison

As always love love your leg day’s ❤️💯🤩💪🏼 added some exercises cause when you’re following 4 years of DLBdaily your body is used of doing more. Thank you Dana 🥂🙏🏻

Fotini

Joycelyn BENJAMIN

Karen Elizabeth Porter

How is it that the planks were the easiest part 🥵

Zeemin

Michelle Boldridge

Keyleigh1!

Jennifer

Jenn

Loving this program so much. Added hip thrusts for 12 into this workout SS with glute bias KB swings. Can’t walk 💀

Jacqueline

After 3 day migraine and getting sick on a 13 hour shift, I’m finally back and got that shizzzz done!! ✔️

Jackie

Kyshawn

Loved every painful second of this workout!!!

Michelle Green

Yesenia

Sherlyn McCormick

Jessica

Friday: Lower Hypertrophy

1. Hack Squat 3 x 8-12

2. DB Single Leg RDL 3 x 10-12 each side

Superset:
3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

4. Weighted Hyper 3 x 10

5. Calf Raise 3 x 15-20

6. Plank 3 x 30sec

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

- 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

3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Superset

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Hold a weight at your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Weighted Hyperextensions

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

W2/D5 Lower Hypertrophy

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! 😂

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 !!!

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

This came at the perfect time! Body took a beating!

Espree

Switching up rest days as it’s a Sunday today

W2/D3 Rest Day

Cardio plan plus this plan is a cardio builder

Melissa

W2/D4 Shoulders, Chest & Tricep 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

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!

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

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!

W2/D5 Lower Hypertrophy

Community

More workouts from Dana Linn Bailey