Name: Playbook - Dana Linn Bailey - W5/D5 Lower Hypertrophy
Uploaded: 2026-04-15T20:22:29.549Z
Duration: 60 min
Description: W5/D5 Lower Hypertrophy

Great set…kept the pump going and the blood flowing.

Jamie

Marie

Tamara

Candace Myer

Tina

Jess Lewis

Katrina Balajadia

Great change up in exercises, trick the legs some

Mark

Lance

Prayers to the family members of the 2 National Guardsmen who were murdered today 🙏🏻 😢

Wilna

Megan

Kara

Smashed that awesome workout!! 🏋️💪💪

Emilee

Helen Siek

That was crazy insane 😭🔥🔥🔥🔥🔥🔥

Sarah

Ashley 

Lexie

Jolene

Terrible!!! Awful!!! I can’t feel my legs hahahaha

Faith

Mary

mark

April

Cruisin right along this challenge LFG!!!!

David Thompson

Damn I am smoked!! 2 mile incline in 35 minutes before this for cardio!!! 💪

Kimber

Feeling stronger than ever and finally seeing growth. I love this dlb program

Seth

Christal

Malinda

Serenity

Roger

What an awesome workout!  Loved the pump in all areas.

Gina

Dani

Oh ny..great workout but them plank walks... Yikes its been a minute since I've done those.  Still feeling my tris from yesterday.

My legs are feeling tired… but really strong!

Ashlea

Used this as a recover day. These mix ups are rad!

Madison

Randi Armstrong

🙌🏻🙌🏻🤯☠️👊🏻💪🏼

Fotini

Joycelyn BENJAMIN

Looks are truly deceiving! Thought..mmm yeah cake walk 2 reps later 💦🤣

NyFlow

Had to skip plank walk, messed up my wrist today so can’t put force on it 😔😫
Other then my wrist, still came to get it. Thanks Dana

Nathan

🥹😰🔥Holy Sweat!! Good burn. 🔥🔥🔥

Jackie

Patricia

Krystle

Rosy

Donna

Friday: Lower Hypertrophy

1. Reverse Hack Squat 4 x 8-12

2. BB RDL 3 x 12-15

Superset:
3a. Leg Curl 4 x 10-12
3b. Leg Extension 4 x 10-12

Superset:
4a. Weighted Hyper 4 x 12
4b. Hyper 4 x Failure

5. 3-Way Calf Raise 3 x 8 each position 

6. Plank Walk 3 x 45sec

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- Elevate your toes on small weight plates
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Toes Elevated Barbell RDL

3a. Leg Curl 4 x 10-12
3b. Leg Extension 4 x 10-12

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Superset

4a. Weighted Hyper 4 x 12
4b. Hyper 4 x Failure

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Hold a weight at your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Weighted Hyperextensions

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Hyperextensions

- Calf Raise (toes in) 
- Calf Raise (toes out) 
- Calf Raise (toes straight)

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Out Calf Raise

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

Calf Raise 3-Ways

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk - Up & Down

W5/D5 Lower Hypertrophy

Joanne

Great pump with some heavy work. Loved it

Jeff Keaton

Always good, your sessions are well set out and user friendly.

Kelly

W1/D1 Upper Body Strength

Serena

W1/D2 Lower Body Strength

Had my coach lift session. Will rest more later and get a little cardio in

Cindi

Cherokee

Christopher

W1/D3 Rest Day

Good, am I to do 12 reps 12 x for 3 sets. Is that how it is to be completed?

Sharon

Why does decline always have to humble me so hard?! 😂

Amanda

Winter

W1/D4 Shoulders, Chest & Tricep Hypertrophy

Challenged myself today with a regular plank and held 5:10 🙌🏻🙌🏻🙌🏻 Before I had my son, my PR was 4:19. Didn’t think I’d ever touch that again. Especially after having him, I could hold a plank for 30 seconds. 😂🥹🤘

Katie

Brittany

W1/D5 Lower Hypertrophy

Jared

W1/D6 Back & Biceps Hypertrophy

Kristy

Rest day definely needed. My biceps are still feeling it! So today calls for mowing the lawns and getting those steps in! ☀️

W1/D7 Rest Day

Denise

Manon Tessier

W2/D1 Upper Body Strength

Another PR today! 250 deadlift!! 🙌🏻

Raquel Ortiz

W2/D2 Lower Body Strength

Miron

Erik

Jordan

W2/D3 Rest Day

Kassi

Michelle

W2/D4 Shoulders, Chest & Tricep Hypertrophy

W2/D5 Lower Hypertrophy

Venita

W2/D6 Back & Biceps Hypertrophy

Gretchen

Grace

Fasted cardio this A.M. but otherwise, rest day 😴

Summer

W2/D7 Rest Day

W3/D1 Upper Body Strength

W3/D2 Lower Body Strength

Walked 5.66 miles in the woods ❤️💪🏻❄️

W3/D3 Rest Day

John

W3/D4 Shoulders, Chest & Tricep Hypertrophy

No pendulum machine .. wasn’t sure how to replace this exercise .. 🤔

Marts

Another week of no missed workouts! 🥹 proud of myself!

W3/D5 Lower Hypertrophy

Love it but would like the option to add additional exercises that are not in the program that day. Example additional an exercises.

W3/D6 Back & Biceps Hypertrophy

Active rest day, always!!🩰🧚🏻‍♀️

10mi on peloton this A.M. for fasted cardio ✔️

W3/D7 Rest Day

My muscles were tired today. I finished, but missed some reps with previous weight. Can't PR everyday.

W4/D1 Upper Body Strength

W4/D2 Lower Body Strength

Just a little core and cardio. Remainder rest.

W4/D3 Rest Day

Valerie

W4/D4 Shoulders, Chest & Tricep Hypertrophy

No pendulum or hack squat machine in my gym. I did goblet squats with elevated heels.

Magdalene

W4/D5 Lower Hypertrophy

Caroline

I can really see my back starting to develop, it’s nice to see all work start to show.

W5/D5 Lower Hypertrophy

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