Name: Playbook - Dana Linn Bailey - W4/D6 Full Body
Uploaded: 2023-03-15T17:22:57.997Z
Duration: 45 min
Description: W4/D6 Full Body

Kassey Lay

Amy Yastremski

Laura

Carolyn Johnson

Mutha effffffffff. Thought this one was a joke when I first read it. Now I’m finished…. And dead

Cricket

It was a nice end to a 4 weeks. Took the time off from the gym to avoid COVID. Going to make my way back tomorrow. 

My plan is just to feel how the weights feel again. Once I can get a handle on where I am at, I’ll start some DLB Daily. 🙂

Kimberly

Claudia Magana

Makenna

DAY 6: FULL BODY

CIRCUIT: 3 Rounds
- 12 Lunge Slide Backs w/ 3 pulses (each side)
- 12 Dive bomber Push Ups
- 12 Sissy Squat
- 12 Pike Push-Up
- 12 Inverted Row 

CORE: 2 Rounds
- 30sec High Plank Hop to Pike
- 30sec Alternating Jackknife
- 30sec Hollow Body Reverse Curl

3 Rounds
- 12 Lunge Slide Backs w/ 3 pulses (each side)
- 12 Dive Bomber Push-Up
- 12 Sissy Squat
- 12 Pike Push-Up
- 12 Inverted Row

- Slide one of your legs back as you lower down into a lunge
- Once you reach parallel, slide your back leg in and out 3 times before you 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 w/ 3 Pulses

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive Bomber Push-Up

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy Squat

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row

CIRCUIT

2 Rounds
- 30sec High Plank Hop to Pike
- 30sec Alternating Jackknife
- 30sec Hollow Body Reverse Curl

- Start in a high plank position 
- Keeping your legs straight hop your feet forward into a pike 
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High Plank Hop to Pike

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. Jackknifes

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse Crunches

CORE CIRCUIT

W4/D6 Full 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

Alana Pollock

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 👊🏼

Christina

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

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

Danielle

W3/D2 Lower Body

Just what I need today..❤️❤️❤️

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!

Q Watson

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.

W4/D6 Full Body

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