Name: Playbook - Dana Linn Bailey - W4/D3 LEGS
Uploaded: 2024-01-07T22:36:10.415Z
Duration: 45 min
Description: W4/D3 LEGS

If the goal was for my legs to stop working, i have achieved that

Sami

Erica

WOW that was tough! Lunges get me everytime.

Paul Badders

Iven

I can’t jump… wished there were alternatives to jumping

Tierney

Alana Pollock

Holly

That finisher... my legs feel like jellooooooooo

Tamara

Chelsey

Chas

Beverly

I can’t jump. Just wished there were alternatives

Monique

Brittany Clark

Sagan

Me personally, I don’t like jumping. I would like alternatives.

Shayla

Maddy

Teresa

Jalene

Lauren

Ashleigh

Dani

Sarah

Kate

Kati Stephenson

I thought this session would be easy... legs are shaking

Joycelyn BENJAMIN

Love lifting legs and pushing my limits. Finding out strong I am physically and mentally! Thank you Dana! LFG

_stephanie_amelia_

Jennifer

Sheena

Lana

Holy noodle legs!  Awesome, painful, killer, but this one flew by!

Janette

Skye

I absolutely love that there is a “limited equipment” plan. It allows me to do very similar lifts at home as in the gym. Loved being able to do leg extensions despite not having a machine!! My legs are on fire!!!

Madison Petralia

Lexie

I actually feel like my legs fell off some point in this workout!!

Laura

Whitney

Mallory

Rebecca

David

Christina

I can’t do leg extensions.  I try with dumbbell and i can get one or two then it falls.  Frustrating.

Tammy Wood

Tiffany narbeth

Laurel

Good workout. I threw 3 minutes jump rope between supersets. 😅

Sophie

Day 3: LEGS (Quad Focus)

1. SS:
- DB Leg Extension 4 x 10 drop 10
- Jumping Lunge Lunge Squat 4 x 10

2. Front Rack Pause Squat (1-2 sec pause on each rep) 4 x 10/8/6/6

3. Heels Elevated Goblet Squat (3 sec eccentric) 4 x 6-8
NOTE: Heels will be elevated, heels together, toes pointed out with a very narrow stance. Every rep will have a 3 sec eccentric, then push up fast.

4. Short Step Walking Lunges  4 x 20
NOTE: Knee will touch down right behind the other foot’s heel. Shorter steps put more emphasis on the quads.

5. SS:
- 1 1/2 DB Goblet Squat 4 x 8-10
- Wide to Narrow Squat Jumps 4 x 30 sec

NOTE: The leg extensions are drop sets so you will complete 10 reps, drop the weight and do 10 more reps.

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB leg extensions (drop sets + 10)

- 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

Superset

- Hold the dumbbells at your shoulders
- Keeping your chest lifted sit your hips back and down
- Reach parallel and extend your legs to stand up

DB front squat (1-2 sec pause)

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat (3 sec eccentric)

- Start with dumbbell in both hands and feet under shoulders
- Step forward taking a short step and lower down until both knees are at 90 degrees
- Step forward with the opposite leg and repeat moving forward

DB short step walking lunges

NOTE: The video shows a cable goblet squat but you will use a DB. 1 1/2 rep just means you will come down all the way in your squat, extend up half way, then back down in a deep squat then extend all the way up.

- Hold the V-bar handle at chest the height
- Push your hips back and keep your chest up as you lower down 
- Reach parallel and push through your heels to stand up

Cable goblet squat (1 1/2 rep, use DB)

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

Jump squats wide to narrow

W4/D3 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

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

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

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!

W4/D3 LEGS

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