Name: Playbook - Dana Linn Bailey - W3/D6 LEGS
Uploaded: 2024-01-07T22:36:10.388Z
Duration: 45 min
Description: W3/D6 LEGS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Lisa

Marc

Loved this workout focusing on the posterior chain!

Joanna

No cable machine but I made it work and though I went light it was challenging.

Jason Rakes

Dead from the start but LOVED every second of this workout 🔥

Rachel

That first set almost did me in 😂❤️

Sami

Jeanine

Delia

Iven

Kristine

Alana Pollock

Holly

Walking like a baby giraffe now 😅😅👍

Tamara

Brittany Orton

Chelsey

Chas

Kimberly

Beverly

Brittany Clark

Sagan

Leg day is always my favorite and my most hated. 🙃

Danielle

Morne Araujo

Lauren

Ashleigh

Jumping bulgarian splits….what fresh hell is this?!

Kate

Joycelyn BENJAMIN

Oh my goodness!! My legs and my bum cheeks are all sore and twitchy 🤣💪🏻 excellent workout!!

Dani

Always put the bulgarians at the beginning so we get rid of them quickly 🤣 My quads are on fire 🔥

Bashayer

What a burner of a leg workout thanks Dana

Monique

Leni Smith

Katy

Mariel

Bulgarian split squats and jumping Bulgarian split squats super set!!! What a way to START the workout. Happy Saturday to my glutes! 🍑

Madison Petralia

The first set was murder. And that led the path of the rest of the workout 😁

Lexie

Chad

Holy hell! Starting with that fukn Bulgarian split squats superset was brutal!

Janette

I hate legs 😵‍💫😆 hurt so good.

Mallory

That was great! I’m on vacation using the hotel fitness room, so I chose the “limited equipment” option and got a great glute workout!

Heather

Alyssa

4 workouts but just as hard as 5! This was a killer! 🦩

Carrie

This is a great work out I rilly loved and it rilly hurt

Erin

I will never like Bulgarian squats. They are the devil. But oh so good!

Tami

Looked so simple on paper but I should’ve known. 🤪

Judy

I rarely train early evening. Put 3 minutes jump rope between supersets. That was rough.

Sophie

Sammie

Tanya

Day 6: LEGS (Ham/Glute Focus)

1. SS:
- DB Bulgarian Split Squat 4 x 10-12 (each leg)
- Jumping Bulgarian Split Squat 4 x 10-12 (each leg)

2. SS:
- DB Stiff Leg Deadlift 4 x 15/12/10/8
- DB Sumo Deads 4 x 10-12

3. SS:
- DB Hip Thrust 4 x 15/12/10/8
- Glute Bridge w/ Abductions 4 x 20

4. SS:
- DB Step-up 4 x 10-12
- Banded Glute Kickback 4 x 10-12 (each side)

- 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

Superset

NOTE: Im using the same weight for the SLDL as I am for the sumo deadlift. You’ll be just changing your foot placement and bending your knees for the sumo dead.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB stiff legged deadlift

- Stand in a wide toed out stance with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension by driving through your heels and pushing hips forward

DB sumo deadlift

NOTE: For the Hip Thrusts use A single dumbbell or two dumbbells instead of the bar. I want the Hip Thrusts slow, with a 1 second hold at the top of each rep. 

Same thing goes for the abductions, slow and hold each rep and really focus on squeezing your glutes.

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Pause at full contraction then lower your glutes back toward the floor

Barbell hip trust

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

NOTE: For the step-ups pick a tall enough bench or box that your hip crease is below parallel to your knee. You will use more glutes and hams with a higher step. Also try your best not to push off with the opposite foot.

For the kick backs use a band. You can also do these from your hands and knees, kicking backward. Similar to a donkey kick

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups (hold DB’s)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback (use band)

W3/D6 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

Erica

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

Tiffany

Farren

W2/D2 BACK

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!

W3/D6 LEGS

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