Name: Playbook - Dana Linn Bailey - W4/D2 Lower body
Uploaded: 2021-11-01T14:44:08.226Z
Duration: 45 min
Description: W4/D2 Lower body

David Meskář

Hope

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.

Kimberly

Claudia Magana

Love how these smash my legs without any equipment

Alisha

David

Amazing loved this one.. after my 3 mile run it burned in a good way 🔥

Laura

DAY 2: LOWER BODY

CIRCUIT 1: 4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral bench taps (tapping both feet = 1 rep) 

CIRCUIT 2: 4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping lunge lunge squat

- 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 
- Step the same leg forward and lower into a forward lunge before returning to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge to forward lunge

- Begin straddling a bench with one foot on top of the bench 
- Jump laterally up and over the bench switching your feet and tapping the bench with your toes 
- Repeating back and forth for time or reps

Lateral bench toe taps

CIRCUIT 1

- 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

Bulgarian jump squat

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Elevate your top leg
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank top leg elevated hip dips

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core 
- Slowly march your feet, lifting your knees up

Glute bridge marches

CIRCUIT 2

W4/D2 Lower body

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

W1/D1 Full body

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

Did this with my kiddos and they absolutely loved it and said they could totally feel the burn!!! It was a great leg killer for at home.

Brittanie Case

W1/D2 Lower body

Doriemm

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

Lori

W1/D4 Upper body

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

W1/D5 Full body

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

W1/D6 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

TRACI

Awesome workout! Exactly what I needed 💜

Christina

My brain lies to me every time (this will be easy)... 🥵🙌

W2/D2 Lower body

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

Michaella Hartinger

W2/D3 Full body

Dora

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

W2/D4 Upper body

Meghan

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Danielle

Baylee Mendez

Jeniffer

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

W3/D1 Full body

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

Q Watson

Lisa

W3/D2 Lower body

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

Christiane Mielert

Great workout! Feeling Stronger 🙃💪🏼

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.

Grace

W3/D4 Upper body

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

Carolyn Johnson

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

Justin

Took everything I had to complete this workout 😓 put in some work though 💪

Harmonie

W3/D5 Full body

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

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

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

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.

W4/D2 Lower body

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