Name: Playbook - Dana Linn Bailey - W7/D5 Lower Hypertrophy
Uploaded: 2024-01-07T22:36:10.416Z
Duration: 60 min
Description: W7/D5 Lower Hypertrophy

April

Valerie

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

David Thompson

I wish there was a way you could edit the calendar sometimes I forget to hit the complete button after a work out and don’t realize till the next day

Ashley

Lauren

Angela Chapparosa

Maryann

Lance

Dani

Kathulhu

Really trying to protect the lower back, with trying to tighten the abs. Great workout

Susan Hersch

Patricia

Friday: Lower Hypertrophy

1. Reverse Hack Squat 4 x 8-12

2. BB Sumo 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 10 each position 

6. Plank Shoulder Taps 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

- Stand with a wide toed out stance
- 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 hamstrings to power back to standing

Barbell Sumo Stance 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

W7/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.

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 😬🤣

Cat Merrick

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. 😸👍🏼📚👓

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

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

W6/D5 Lower 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

Britt

W7/D6 Back & Biceps Hypertrophy

Almost done moving house for rest days. Good lort!

W7/D7 Rest Day

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

W7/D5 Lower Hypertrophy

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