Name: Playbook - Dana Linn Bailey - W3/D2 LEGS
Uploaded: 2024-01-07T22:36:10.265Z
Duration: 60 min
Description: W3/D2 LEGS

The Bulgarian superset gets me every time 😩🥵

Lindsey Williams

Jackie

Lance

Holy #$&*....but that made me feel strong. Thanks DLB!

Farah

I can’t do a sissy squat 😝 and I can’t do a Bulgarian split jump

Jamie

Evelyn

Not sure if I’m going to able to walk tomorrow! 😆 LOVE the leg raise superset! ✌🏻🔥

Misha

Today was tough, I pulled my quad last week so it made today very difficult. But we pushed through.

Rita

Susie

Samantha

i’d love to see a quick metcon finisher option ❤️

Skye

Clara Wells

Dana

Chris

Malinda

Those jumping bulg squats were straight bull shit! 😂🔥🔥🔥🔥

Krzysztof

Anna-Grace

Vicky

Micah

Jesseca

Randi Armstrong

I did sit squats instead of front squats as I need explosive stuff for my bmx racing💪🏼

Raina Beesley

Sissy squats are the devil's game 😈 gonna sleep well tonight!

Laura

Dead in the middle of little Italy with his workout, lol 💀☠️

Gustavo

Hdyhdisiisksiaoaosuwh yep that's what I said

Edward Hodges

Don’t know if I’ll be able to drive with shaking legs lol 😂

Keila

Jason

Not the one to do after a month off 🤣🤣 can't feel my legs 🔥

Zoë

Maritza Pena

Too busy dying to think of a response 😂🤪👍🏼

Morgan

Sarah

Toni

Leg press 500lbs today… getting looked at annoying or a compliment🤷🏼‍♀️😂😝 I don’t care

Brianna

Cassandra

Jessica

Quad extension machine was dead… otherwise, I’m crippled now anyway😂😂😂😂

Annie

Wiets

Angela

Tina

Bulgarian split squats I love and hate you 🥵😡🤬

Saving this one for when I need an ass kicking again

Katrina

Jennifer Soto

Least favorite legs 🥵🥵🥵 still gave it all I had

Carla

Good but my 63 year old but hates to jump.

SMALLS

My legs are on fire! Such a great workout!!

Kaitlyn

LEGS

1. Superset:
- Barbell Front Squat 4 x 12/10/8/6
- Back Squat 4 x 12/10/8/6
NOTE: You are not switching the weight.  You are gonna match whatever reps you do with the front squats with the back squats.

2. Superset:
- Trap Bar Deads 4 x 15/12/10/8
- BW Sissy Squat 4 x Failure (10-12)

3. Leg Press 4 x 20/15/12/10 drop 10

4. Superset:
- Leg Extension 4 x 12
- Leg Extension Partials 4 x 10

5. Superset:
- Bulgarian Split Squat 3 x 15/12/10 each side
- BW Jumping Bulgarian Squats 3 x 15/12/10 each side

5. Calf Raises 3-Ways 3 x 8
NOTE: You can do this on a seated, donkey, or standing calf raise machine, a leg press nachine or just standing with toes on a plate.  Doesn’t matter, you pick.

- Barbell Front Squat 4 x 12/10/8/6
- Back Squat 4 x 12/10/8/6

NOTE: You are not switching the weight.  You are gonna match whatever reps you do with the front squats with the back squats.

- 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

- 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

Superset

- Trap Bar Deads 4 x 15/12/10/8
- BW Sissy Squat 4 x Failure (10-12)

- Standing inside the trap bar squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
- Keep your back straight as you lower the bar back to the ground

Trap Bar Deadlifts

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy 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

20/15/12/10 drop 10

Leg Press - Mid Stance

- Leg Extension 4 x 12
- Leg Extension Partials 4 x 10

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Pulses

- Bulgarian Split Squat 3 x 15/12/10 each side
- BW Jumping Bulgarian Squats 3 x 15/12/10 each side

NOTE: You will complete both movements back to back on one leg before switching to the opposite leg

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat

- 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

- Calf Raise (toes in) 
- Calf Raise (toes out) 
- Calf Raise (toes straight)

NOTE: You can do this on a seated, donkey, or standing calf raise machine, a leg press nachine or just standing with toes on a plate.  Doesn’t matter, you pick.

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

Toes In Calf Raise

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

Toes Out Calf Raise

- 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

Calf Raise 3-Ways

W3/D2 LEGS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Melissa

Lexie

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

Cory

W2/D1 CHEST/TRI/ABS

W2/D2 LEGS

😮‍💨😮‍💨😮‍💨😮‍💨

Holy crap that bicep burnout at the end 🔥🥵

W2/D3 BACK/BI

Emily

W2/D4 DELTS

I will not be moving tomorrow. Thanks, bye

Recovering from 3 day Migraine so lifts weren’t as heavy but I’m here, I’m sweating like a stuck hog, and it’s Done!! ✔️🦵🏽🧹

W2/D5 LEGS

W2/D6 HIIT/CORE

Thank you❗️ Have a Blessed week coming up🙏🏻 Thank you for being my coach and guiding me and my son to a successful fitness journey and for helping us change our habits for the better🥰

Angie Santos

I did do some extra cardio today and uphill walking !! Great relaxing pic by the way .

Andrew Lovato

I had a setback this week. I was sick with the flu and could barely do anything, I had zero strength. But I ate super clean, stretched everyday, drank my 3+ltrs of water (3 habits I'm working on). I'm ready to crush it harder than ever this next week! LFG!

Aimee

W2/D7 REST DAY

It’s a good day to have a good day 😊🔥

W3/D1 CHELTS/ABS

Good Gawd. That was powerful. Me knackered 😴 💪🏋️‍♂️🏋️‍♀️🏋️

Adrian Vance

W3/D3 BACK

Ashley

Ashleigh

Erica

W3/D4 DELTS

Good glute/ ham workout. Quick and effective

I’m dead hit a new pr in hip thrust 415x8.

W3/D5 LEGS

Melissa Freeberg

Jess

W3/D6 ARMS/CORE

Laundry, meal prep and doggie snuggles!!!

Katerina

W3/D7 REST DAY

That tricep SS was humbling to say the least 😂

W4/D1 CHEST/TRI/ABS

Made real gains today. Lots of PR’s. Feeling strong 3 months into it.

Oh I’m walking like a baby deer today 😂

W4/D2 LEGS

W4/D3 BACK

W4/D4 DELTS

Sommer

Kate

W4/D5 LEGS

Good HIIT workout after 5 days off 😵‍💫😁

Mónica

W4/D6 HIIT

Ananda

Jennifer

W4/D7 REST

Few weeks into this program and love it! I needed something quick and effective… this program is it!

W5/D1 CHELTS

So I was called a whale last night while walking home. If I’m a whale then that’s ok because I’m a whale with strong legs:)

W3/D2 LEGS

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