Name: Playbook - Dana Linn Bailey - W5/D6 LEGS
Uploaded: 2024-01-07T22:36:10.480Z
Duration: 45 min
Description: W5/D6 LEGS

Jason Rakes

Loved to hate it! Woke up didn’t want to do it at all, did it anyway - and started to love it 1/4 of the way thru - ready to start the day 🙌

Kimberly

Eine super Herausforderung. Danke 💪🏻💪🏻💪🏻💪🏻

Iven

Alana Pollock

Holly

Danielle

Jill

Lori

Beverly

Esmeralda

Sissy squats are scary lol that was a no go but the rest was lit

Sagan

2 leg days in a week is painful. But effective 🖤🖤

Lauren

Had to get my workout in early this morning so this was perfect 💪🏼🏋🏻‍♀️

Christina

Joycelyn BENJAMIN

Monique

This was a love hate relationship leg night!!! 😳

Laura

deana

Malloree

Courtney

Alternative for sissy squat would be great.

Jesenia

Carmen

Jackie

Day 6: LEGS (Ham/Glute Focus)

1. SS:
- DB Elevated Sumo Squats 4 x 12/10/8/8 
- DB Bulgarian Split Squats 4 x 8-10 (each side) 

2. SS:
- DB B-stance RDL 4 x 12/10/8/8 (each side)
- DB 1 1/2 rep Squat 4 x 12/10/8/8

3. SS:
- DB Glute Bridge (2 Hip Abductions) 
4 x 12/10/8/8 (hold DB at your hips)
- Frog Reverse Hypers 4 x 12-15

 4. SS:
- Bodyweight Sissy Squats 4 x 10-12
- Heels Elevated DB Goblet Squat 4 x 15/12/10/10

- 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

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

Superset

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance DB RDL

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction (add DB)

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- 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

- 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

W5/D6 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.

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/D6 LEGS

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