Name: Playbook - Dana Linn Bailey - W7/D6 LEGS
Uploaded: 2024-01-07T22:36:10.566Z
Duration: 45 min
Description: W7/D6 LEGS

💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Iven

Holly

Lily

Great session.  Legs are shaking.  I had to substitute the weighted good mornings for the hyperextentions, but it's just as effective..

Joycelyn BENJAMIN

I don’t even know what just happened ~ 🔥🔥🔥🔥

Chad

Mariel

Not everyone has that hyperextion equipment. Need a secondary movement to replace it if us home gymers don't have one.

Arianna

Modified and mixed both leg days today! My legs are jello. Bulgarian split squats with RDL… my new love/hate!

Madison Petralia

Cassandra Contreras

Bulgarians got me. Omg smooth leg day..loved it.

Michelle

Judy

Low energy today, lots of muscles cramps especially in the hamstrings. But did it anyway. 💪🏻

Sophie

Carmen

Day 6: LEGS (Hams/Glute Focus)

1. TS: 
BOOTY BLASTER CIRCUIT: 3 Rounds
- Banded Lateral Shuffle + Squats 3 x 20 
(5 left, 5 squats, 5 right, 5 squats, 5 left...etc)
- Pop squats 3 x 15
- Banded Glute Bridge Abductions 3 x 30 abductions

2. SS:
- DB Wide Stance (Sumo) RDL 4 x 12/10/8/8
- DB Sumo Deadlift 4 x 8-10

3. Pulsing DB Sumo Squat 4 x 10/8/6/6
NOTE: At the bottom of each rep you will do two pulses. Pulses are just little half reps to create greater time under tension and to really make the hamstrings and glutes burnnnnnnnn! 

4. Hyperextensions 4 x 15/12/10/8 
NOTE: Use a band for the last 2 sets to make it harder

5. Alternating Bulgarain Squat to Bulgarian RDL 3 x 8-10 (each leg) 
NOTE: 1 rep equals squat + RDL

6. SS:
- Stability Ball Curl or DB Leg Curl 4 x 12-15
- DB Frog Reverse Hypers 4 x 10-12
NOTE: Light Db between your feet for the reverse hypers

NOTE: Glute Bridge Abduction, you stay in a glute bridge and just do the knee abductions.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees) (add squats)

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded pop squats

- 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

Tri-set

NOTE: Use the same weight for the Sumo RDL as the Sumo Deadlift. You are pre-exhausting your hamstrings and glutes, so when you get to the deadlift, it will feel much heavier. Go as heavy as you can for the RDL, then go right into the deadlift without switch any weight.

- 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

- Stand in a wide toed out stance with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension by driving through your heels and pushing hips forward

DB sumo deadlift

Superset

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB sumo squat (pulsing)

- Raise and lower your upper body engaging your lower back and glutes

Hyperextension

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats to RDL

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability ball roll ins

- 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

W7/D6 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

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

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/D6 LEGS

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