Name: Playbook - Dana Linn Bailey - W6/D5 Lower Hypertrophy
Uploaded: 2024-01-07T22:36:10.380Z
Duration: 60 min
Description: W6/D5 Lower Hypertrophy

April

Valerie

With the legs gettin stronger these days are gettin better! LFG!

David Thompson

Shane

Good workout. Had to change my rest between sets to 0. I am old so need to do more of a medabolic workout

Derek

Sarah

Absolutely loving this program! I am only just over halfway and already want to start it again when I'm finished week 12! 🔥 I usually skip abs, but I'm finding it really effective having only one exercise at the end of the workouts ❤️

Cat Merrick

Akct4234

Joycelyn BENJAMIN

Jackie

Patricia

Keyleigh1!

Mayra L.

🤮 daaaang. I was over ambitious on elevated rdl’s. Had to drop weight by lots. Live n learn. 🙃

Jenn

Rosy

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

W6/D5 Lower Hypertrophy

Danielle

I enjoyed the challenge and versatility of this workout

Diane

Awesome workout…ran out of time. But, the best stuff was done!

Aaron

W1/D1 Upper Body Strength

I’m normally not a sweater, I’m drenched.

Solid workout. I have seen some gains from the first time I did this program.

Angela Chapparosa

Dru Porter

W1/D2 Lower Body Strength

Walked on treadmill,totally feeling the last two workouts.

Charles

Need this. Have spectacular DOMS after only training once or twice a week for a month 😬🤣

W1/D3 Rest Day

Maal

Easy routine to follow. Adaptation re weights great!

Andie

Feeling bigger! Can i mix it DLB and How??

W1/D4 Shoulders, Chest & Tricep Hypertrophy

Joel

Evelyn

Love all your workouts. A lot packed into a short period of time so you don’t spend all day at the gym unless you work there! 😂

Jeanette Dilts

W1/D5 Lower Hypertrophy

Jaime

Amanda

W1/D6 Back & Biceps Hypertrophy

Loving this powerbuilder program. Havent managed week 1 in a week. Taken me 2 weeks. Hopefully i will be able to do week2 in 7 days !!!

Colette

Anna Lee

W1/D7 Rest Day

W2/D1 Upper Body Strength

Tiago

Made some modifications but a solid workout.

Dana

W2/D2 Lower Body Strength

Laura

This came at the perfect time! Body took a beating!

Espree

Switching up rest days as it’s a Sunday today

Toni Hannan

W2/D3 Rest Day

Cardio plan plus this plan is a cardio builder

Melissa

W2/D4 Shoulders, Chest & Tricep Hypertrophy

mark

Rob & the hustle standard got me through.

W2/D5 Lower Hypertrophy

Damn. My abs still hurt from last weeks roll out 😅🔥

Mary

Went slow and controlled, working on that mind to muscle connection

W2/D6 Back & Biceps Hypertrophy

Angie Santos

W2/D7 Rest Day

Sticking to the program. Definitely getting stronger

W3/D1 Upper Body Strength

Lorrie

W3/D2 Lower Body Strength

Ellie

Much welcomed after the last two training days. Burdened by knees getting better causing better workout sessions.

W3/D3 Rest Day

W3/D4 Shoulders, Chest & Tricep Hypertrophy

W3/D5 Lower Hypertrophy

It was a fast one but a damn good one! LFG!!

Katee

W3/D6 Back & Biceps Hypertrophy

carrie

Spent the day doing homework. 😸👍🏼📚👓

Kathulhu

W3/D7 Rest Day

This one always takes up time but it’s worth it. LFG!

Benjamin

W4/D1 Upper Body Strength

Lindsey

Again the first two take up all the time then bam it’s an assassin session after. LFG!!!

W4/D2 Lower Body Strength

Rest day and this time it was actual rest.

STTP

W4/D3 Rest Day

W4/D4 Shoulders, Chest & Tricep Hypertrophy

FELT AMAZING! Nothing better than starting the day off with a dub!

Terry McCullough

W4/D5 Lower Hypertrophy

It’s been a helluva couple days but I had to catch up from yesterday. Done. W4D6 LFG!

W4/D6 Back & Biceps Hypertrophy

Did a CompTrain chipper for active recovery, I think I died

W4/D7 Rest Day

Are these getting longer? Just me 😂 went up ten lbs on the bench press and cant believe it 💪🏼💪🏼🔥🔥

Amber

W5/D1 Upper Body Strength

Love these sets of 4!!! My wheelhouse for sure! LFG!!

W5/D2 Lower Body Strength

Crimson Huber

W5/D3 Rest Day

This one with all the lil tweaks kicked my ass!!! I loved it!!!

W5/D4 Shoulders, Chest & Tricep Hypertrophy

W5/D5 Lower Hypertrophy

Can feel myself getting much stronger, muscles are tired after every workout!

Alisha

W5/D6 Back & Biceps Hypertrophy

Sina Sena

W5/D7 Rest Day

Not feeling good but I still got that work in

Had to modify and leave things out due to a work in. But felt good getting to add an upper body workout in!!

Feeling stronger every week! Love the workout!

W6/D1 Upper Body Strength

Alex

W6/D2 Lower Body Strength

W6/D3 Rest Day

Still healing from my shoulder injury.. can’t do much shoulder or chest exercises right now but hit back, biceps and triceps today

W6/D4 Shoulders, Chest & Tricep Hypertrophy

Back and Bi day! LFG!!! Had a lil more energy today and put in some extra movements.

W6/D6 Back & Biceps Hypertrophy

Active rest day /treadmill incline walk 30mins

W6/D7 Rest Day

I absolutely LOVE the new tweaks this week.. My body feels incredible

W7/D1 Upper Body Strength

Skye

W7/D2 Lower Body Strength

Sat in a car all day running the fam around to appts but ate like a behemoth!

W7/D3 Rest Day

Busted my ass today! Really liking this day in the program. Feelin great! LFG!!

W7/D4 Shoulders, Chest & Tricep Hypertrophy

Then sumo RDL’s oooof the back had some DOMS still and it was on fire this morning. Loved it tho!

W7/D5 Lower Hypertrophy

Britt

W7/D6 Back & Biceps Hypertrophy

Almost done moving house for rest days. Good lort!

Maryann

W7/D7 Rest Day

Doing a de-load week this week & my body is still 🔥💥🔥💥 with this workout

W6/D5 Lower Hypertrophy

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