Name: Playbook - Dana Linn Bailey - W5/D3 LEGS
Uploaded: 2024-01-07T22:36:10.458Z
Duration: 45 min
Description: W5/D3 LEGS

Misha

Amazing! Probably won’t walk for next three days 🙃👏🥳

Kimberly

Rachel

Jason Rakes

Jessica

👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Iven

Alana Pollock

Holly

Thank you. After 5 weeks I finally feel like I’m back on track.

Jeanne

Brittany Clark

Marci

Sagan

Haven't done that many Squats at once in a while... it felt so good!!!

Baylee Mendez

Lauren

Wow.. pistols were a challenge,  but killer session

Joycelyn BENJAMIN

Ooooo my legs 🦵🏻 feel the 🔥!!! Great workout 💜

Christina

Nosh

_stephanie_amelia_

Monique

Sitting later might be a chore! All the hamstrings!

Carmen

Natalie

Maria

Had to modify some, and cut short, running late for work! 😜

Mariel

i think this is the fir set time i was able to complete all reps!

Skye

Jacqui

Loved this leg workout! One of my favorites! ❤️

Laura

Holy shit … my legs are on the gym floor… I’ll just drag my self out .. oh wait.. cant .. my arms and back are still numb from yesterday!!

Sheri

Erin Kirby

I absolutely love this one! I love when I can do every single set w/o having to improvise because I don’t have the equipment! This was absolutely fire! Thank you!

Angelica

Michelle

This was one of my favorite leg days yet!

Juczamu

Someone want to carry me up the stairs? Can't feel my legs after that leg day!

Samantha

Good. I'd like to see more full leg days I don't always have time to do splits and my knees don't like them because they can feel the imbalance. So I usually have to combine both leg days. Twice.

Lisa

Day 3: LEGS

1. DB Goblet Sumo Squat 
2 x 10 (light)
4 x 6 (HEAVY)

2. Pistol Box Squat 4 x 12-15 (each side)

3. Elevated DB Sumo Squat 4 x 20/15/12/10
NOTE: Elevate both feet so you have deeper range of motion 

4. SS:
- Heels Elevated DB Goblet Squat 4 x 15/12/10/10
- BW Pulsing Close Stance Squat 4 x 30 sec (or 20-15 reps)

5. SS:
- DB Hamstring Leg Curls 4 x 12-15
- Toe Elevated RDL 4 x 15/12/10/10

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

DB goblet sumo squat (light)

DB goblet sumo squat (HEAVY)

- Standing on one foot with the opposite leg forward 
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squats

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB sumo squat

NOTE: You are just going from a Goblet Squat with heels elevated and feet close together and then dropping the weight to do bodyweight pulsing squats. These are just little partial reps to keep the blood in the quads and burn them up. If you can go past 30 sec, keep going and just pulse to failure.

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats (pulsing)

Superset

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB hamstring leg curls

- 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 RDL (toes elevated)

W5/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

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

Sami

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!

W5/D3 LEGS

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