Name: Playbook - Dana Linn Bailey - W3/D2 Lower Body
Uploaded: 2023-03-15T17:22:57.946Z
Duration: 45 min
Description: W3/D2 Lower Body

Alana Pollock

Second day on waking up with stiff burn neck so this was perfect!!! I torqued 🔥 some calories and my legs definitely felt it!!!

Christina

Danielle

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Q Watson

Lisa

I think I've reached exhaustion & I ❤ it. #fullbody #hotyoga

Gfitnesslatina

Umm I might have died a little on that second round 😳

Kelly

For unilateral exercises, I don’t know if the rep count is per side or total. 

But I guess if you can do the total reps recommended on one side, you should just do that. 🤷🏻‍♀️

Kimberly

Shaun Clark

Did my best hella light headed Def. not a good day but great workout 💀

Claudia Magana

Ashley

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds
- 12 Heel Elevated Pistol Squat (each side)
- 12 Wide to Narrow Squat Jumps (wide & narrow squat + 1 rep)
- 12 180 degree Lunge Jumps (L & R lunge = 1 rep)
- 12 Kneeling Step-Ups (each side)

CORE: 90 seconds
- Plank HOLD 

CIRCUIT 2: 4 Rounds
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Deficit Curtsy Lunge (each side)
- 12 Lunge Slide Back (each side)
- 12 Lateral Lunge Slide Outs (each side)
- 12 Knee to Squat + Tuck Jump

CORE: 90 seconds
- Plank HOLD

3 Rounds
- 12 Heel Elevated Pistol Squat (each side)
- 12 Wide to Narrow Squat Jumps (wide & narrow squat + 1 rep)
- 12 180 degree Lunge Jumps (L & R lunge = 1 rep)
- 12 Kneeling Step-Ups (each side)

- Extend your arms and one leg out in front of you
- Bend your knee, keeping chest high and eyes forward
- Lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Heel Elevated Pistol Squat

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

Jump Squats Wide to Narrow

- Start with a shoulder width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees
- Jump up and turn your body 180 degrees landing in a lunge stance on the opposite side 
- Repeating back and forth for time or reps

180 Jump Lunges

- 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

CIRCUIT 1

- 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

4 Rounds:
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Deficit Curtsy Lunge (each side)
- 12 Lunge Slide Back (each side)
- 12 Lateral Lunge Slide Outs (each side)
- 12 Knee to Squat + Tuck Jump

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg RDL w/ Knee to Chest

- Begin standing on an elevated surface 
- 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

Deficit Curtsy Lunge

- 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

- Starting low on your knees, and using your arms for momentum
- Jump up to your feet 
- Immediately jump up, tucking your knees
- Land softly and walk your feet back down to kneeling
(Modify with regular jump or stand)

Knees to Squat w/ Tuck Jump

CIRCUIT 2

W3/D2 Lower Body

Taylor

Switched from weighted workout to this today and this was rougher. 😂

Brady

Candace

W1/D1 Full Body

Luke

Andrea lusk

Tough!! My hips will thank you (eventually) for those deep squats 😅

Rachel

W1/D2 Lower Body

Samantha

Great workout for getting back into the swing of things, especially for no equipment!

Janette

Second time through, now with a weight vest. Definitely more sweat and a better challenge.

James Gacsal

W1/D3 Full Body

This one was great, definitely left me shaking!💪🏽

Kylee

This was hard i’m not so flexible anymore and those dive bombers killed me

Teisha

Holy crap, that was hard! Want a challenge? Dana linn will get ya there 🥵

Jenn

W1/D4 Upper Body

Marjeta

Great programming! Perfect for on the road with no gym . Thank you !😁

Colton

Some would say that’s tooooo many push-ups…my arms, my arms the some saying 🙃

W1/D5 Full Body

Kristine Kioltyka

Great workout, I need to stay consistent so that Incan get stronger. I’m definitely a work in progress.

Courtney

W1/D6 Full Body

Lori

W2/D1 Full Body

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

Roxane

W2/D2 Lower Body

My husband completed this with me. He never works out - afterwards he says “I’m done, turn her off (dlb) I don’t like her anymore” 😂

Amanda

Awesome workout!!!! Just what I needed today 👊🏼

W2/D3 Full Body

Body weight is harder then the lifting program

Diana

W2/D4 Upper Body

Nancy Dougherty

Elijah

W2/D5 Full Body

Bailey

Rochelle

W2/D6 Full Body

MaryBeth 

This is my go-to workout when I want extra cardio/explosive moves

W3/D1 Full Body

Just what I need today..❤️❤️❤️

Carolyn Johnson

Such a great workout! Got a great sweat on, my heart rate was up the whole time, and it definitely kicked my ass 💪🏼🥵

Taylor Romain

W3/D3 Full Body

Jaryn Becker

This was “easy” because it didn’t feel like my heart was racing out of my chest. 

I’m still trying to figure out the best back and tricep variations since I don’t have a windowsill or a table that can support my weight. Been using bands but I don’t think it’s the same.

W3/D4 Upper Body

This was serious... seriously what I needed... ❤️❤️❤️

That was humbling. Surely 4 rounds was a typo...

Justin

W3/D5 Full Body

This was a killer!🥵never thought I could sweat 😅 this much. Loved it!

Jeniffer

Good sweat!! Had to do alot of mods. But another good one!

W3/D6 Full Body

Like the sweat from this one. Challenged myself to follow thru!!!

Not as heart wrenching, but still a sweaty one.

W4/D1 Full Body

David Meskář

The bench jump things are very intimidating. I did some modified ones with a block and then a step stool. The bench I have at home is too tall for my little legs.

W4/D2 Lower Body

Jacklyn

Mallory Waltz

W4/D3 Full Body

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

I like it when it feels like a short session.

W4/D4 Upper Body

Amazing. Struggling to be consistent but this was great!

Thank you

Raul Garcia

I’m still getting used to doing the dolphin push-ups. Super tough. 

The Cossack squats felt weird because something on the back side of my left knee kept clicking and it didn’t feel right.

W3/D2 Lower Body

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