Name: Playbook - Dana Linn Bailey - W6/D5 Lower Hypertrophy
Uploaded: 2026-04-15T20:22:29.719Z
Duration: 60 min
Description: W6/D5 Lower Hypertrophy

Jamie

Tamara

Tina

Paul

Kaulana Cicardini

Emilee

Donna Stavropoulos

mark

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

Andrea

Joycelyn BENJAMIN

Jackie

Patricia

Krystle

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

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

Mary

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

Megan

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

Marie

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

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.

W6/D5 Lower Hypertrophy

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