Name: Playbook - Dana Linn Bailey - W6/D3 LEGS
Uploaded: 2024-01-07T22:36:10.501Z
Duration: 45 min
Description: W6/D3 LEGS

Marc

I hate leg day but I loved this one lol 🔥

Kimberly

Can’t do a pistol squat but I managed with assistance from olympic rings and it was brutal with the reverse lunge. I love it.

Jason Rakes

Pistol squats to deficit reverse lunges should count as cruel and unusual punishment

Sami

Michelle

Iven

Holly

Options for pistol squat please im not yet up to that exercise :(

Tamara

Jeanne

Chas

Sagan

Happy birthday 🎈🎊🎉🎂 to me. Nothing feels better than a leg and ass workout 🏋️‍♀️ to start my day off. Here’s to 42🎁😉🎉🎊💥

Danielle

Lauren

Natacha

Kate Howard

This was perfect! I incorporated the banded squats and banded pop squats and ran out of time for the last SS… took me just about 47 mins!! Awesome early morning workout 🏋🏻‍♀️!! Thank you 😊

Christina

Joycelyn BENJAMIN

Jose

I think I’ll just lay here for a while…not sure I can get up

Gina

Rebecca

Oh shaky legs!! Who's gonna help me up the stairs?

Carmen

Chad

Mariel

Pistol squats are wayyyy harder than they look #imdead

Chelsey

meant to put 5 ⭐️ had to modify pistols to ensure proper form but working my way up each time to RX

Skye

Maure

Brandi

Missy

Grace

After being down & out the last three weeks, I'm back! Had to modify, but thankful to be able to move my body.

kristin

Tiffany narbeth

Michelle Boldridge

_stephanie_amelia_

Tanya

Great, limited equipment is no joke either. Thanks!

Cindy Klein

Day 3: LEGS

1. SS:
- DB Front Squat 4 x 12/10/8/6
- Pulsing Goblet Squat (heels elevated) 4 x 20

2. SS:
- DB RDL 4 x 15/12/10/8
- DB Pulsing Sumo Squat 4 x 20

3. Pistol Squat to Reverse Lunge 4 x 8-10 (each side)
NOTE: I use a small plate to elevate my heel. I need a little heel elevation for the pistol squat. You can do this with dumbbells or KB in a goblet, no weight or even assistance. Completely up to your level. Do a pistol squat, then step back into a reverse lunge = 1 rep.

4. SS:
- Frog Reverse Hyperextensions 4 x 15-20
- DB Glute Bridge + banded hip abduction 4 x 10-12

NOTE: If you don't have a wedge for elevation, you can just use a couple of plates to stand on. you are doing small pulsing bottom portion reps in regular stance not sumo like the video. Do not extend all the way up keeping tension on quads the entire time.

- 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

- Start with a wide stance and your toes pointed out 
- Hold the kettlebell in goblet position
- Push your hips back as you come down 
- Pulse in the bottom half range for time or reps

KB goblet sumo squat pulses (heels elevated)

Superset

NOTE: Pulsing Sumo Squats, you are doing small pulsing bottom portion reps. Do not extend all the way up.

- 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

KB goblet sumo squat pulses

You will be combining the two movements together. Completing 1 pistol squat and 1 reverse lunge with the same working leg equaling 1 rep. Once you’ve completed all reps you can switch to the other side.

- Extend your arms and one leg out in front of you
- Bend your knee, keeping chest high and eyes forward
- Lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Heel elevated pistol squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Pistol squat to reverse lunge

- 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

- 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

W6/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

Stephen

Starlea

Excellent burn. I didn't know my shoulders could handle that much volume in one sesh. ❤️🔥

Sophie

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

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!

W6/D3 LEGS

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