Name: Playbook - Dana Linn Bailey - W3/D2 Lower Body
Uploaded: 2024-01-07T22:36:10.346Z
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

Grace

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

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

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💪🏻

Stephen

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

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

W2/D2 Lower Body

Frans

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

W3/D2 Lower Body

Community

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