Name: Playbook - Dana Linn Bailey - W7/D3 LEGS
Uploaded: 2024-01-07T22:36:10.549Z
Duration: 45 min
Description: W7/D3 LEGS

Lexie

Iven

Holly

Taylor Smith

Lily

WTF was that “leg extension” shit?! Made me feel like I needed a Life Alert button. Help I’ve fallen and I can’t get up!

Maddy

Lauren

_stephanie_amelia_

Christina

This was a deceptive session.  It looked easy enough,  but oh my quads

Joycelyn BENJAMIN

Def did not think the bodyweight extensions would be a thing buttttt dannnnnnngggggg! Burrrrn 🔥

RaShea

Kristin

Monique

Feeling STRONG AF! Consistency is paying off. Haven't missed a day since December and every single one of my lifts has increased. Thank you Dana! For your knowledge and for being a  badass! 💪

Holy quads!! Such a good burn but I might not be able to walk tomorrow

Carmen

Stephanie Fuller

Chad

🥴feeling it! 
Modify the leg extensions for sisi squats since I can't bend my knee back like that, not yet!. 🤫

Mariel

Those frog stance goblet squats and 3/4 step ups were 🔥 on my quads

Madison Petralia

Missy

Jacqui

Ruth

Tiffany narbeth

Lisa

Did 3 minutes jump rope between supersets/sets, it was a good workout!

Sophie

Great leg day - not too long either 
Fab start to the year

Helen Inskip

I think I need to install hand railings on my stairs for leg days! Jello legs!

Day 3: LEGS (Quad Focus)

1. Landmine Goblet Squat 5 x 10/8/6/5/5

2. SS:
- Heel Elevated DB Squats (dumbbells low at sides) 4 x 15/12/10/8
- 1/2 Rep Heel Elevated Goblet Squat 4 x 20

3. Short Step Walking Lunges 4 x 20 steps
NOTE: Slight forward lean, short steps (knee lands right benhind opposite heel). These are 3/4 rep so you will not stand all the way up, stay low the entire time that will keep the tension on the quads.

4. SS:
- Bodyweight Leg Extensions 4 x 12-15
- DB Step-Ups (3/4 rep, no full extension) 4 x 12-15 (each leg)

- Holding the end of the landmine bar in goblet position with feet shoulder width apart 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Landmine goblet squat

NOTE: The Frog Stance Goblet, heels will be together with toes pointed out. For better range of motion feel free to elevate your heels on a plate. These are half rep, so you are not extending all the way up to keep the pressure on the quads the whole time with partial reps.

- 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 (heels elevated)

- 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 (1/2rep)

Superset

- Start with dumbbell in both hands and feet under shoulders
- Step forward taking a short step and lower down until both knees are at 90 degrees
- Step forward with the opposite leg and repeat moving forward

DB short step walking lunges

NOTE: For the Step-ups, lean forward slightly to keep pressure more on quads and also don’t stand all the way up. The video will show full extension but I do not want you extending at the top, knee will stay slightly bent so you maximize quad tension. These will be more like 3/4 reps. Again keeping tension on quads and make them burn.

- Kneel with your knees and feet slightly wider than your hips
- Slowly lean your upper body back and down, lowering your glutes to your heels
- Engage your quads to lift yourself forward to starting position

Bodyweight leg extensions

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups (hold DB’s)

W7/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. ❤️🔥

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.

Jason Rakes

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!

W7/D3 LEGS

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