Name: Playbook - Dana Linn Bailey - W8/D6 LEGS
Uploaded: 2024-01-07T22:36:10.610Z
Duration: 45 min
Description: W8/D6 LEGS

Kimberly

The day that I get most nervous about every week!❤️

Holly

Big legs... thanks💪🏻💪🏻💪🏻

Iven

Taylor Smith

This was perfect this morning, got it done it about 45 mins which is great because we’re going skiing ⛷ for the day 🤗

Christina

🖕🏻Bulgarian split squats. That is all.

_stephanie_amelia_

Lauren

Great! I love all your workouts. I can just do what you plan and not have to think what’s coming next!

Chani

Great lower body session... hammies are shaking

Joycelyn BENJAMIN

Funeral services for my legs will be held once I can walk again. 🥵

Lana

If anyone needs me, I'll be right here, on the floor 😮‍💨

Kristin

Seemed like it would be short and sweet. But….. it was a bit spicy 🌶 🥵 🍑🔥🔥🔥

Judy

Carmen

Courtney

Day 6: LEGS (Hams/Glute Focus)

1. Warm-Up (Glute Activation): 3 rounds
- 20 Banded Lateral Walks/Squats (5 left /5 right, 5 squats....) 
- 20 Banded Pop Squats
- 20 Frog Hypers
NOTE: Use a booty band, a hip circle or resistance looped just above your knees. We are gonna activate our glutes first and fire them up for the rest of your workout.

2. SS: 
- Staggered Stance DB Stiff Leg Deads 4 x 12/10/8/8 (both sides)
- Sprinter Bulgarian Squat 4 x 10-12 (each leg)

3. SS: 
- Lying DB Leg Curl 4 x 10-12
- Single leg Hip Thrust 4 x 8-10

4. SS: 
- DB Sumo Deadlifts 4 x 8-10
- Sumo Pulsing Goblet Squats 4 x 15-20

- 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

- 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

Glute Activation

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance DB RDL

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground and tucking your knee up
- Land as softly as possible 
- Complete desired reps then repeat on the opposite side

Sprinter jumping bulgarian split squat

Superset

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB hamstring leg curls

- Place your upper back on the bench
- Elevate one leg
- Push through your heel raising your hips 
- Pause at the top engaging your glute
- Lower with control 
- Complete desired reps then repeat on the opposite side

Single leg hip thrust

NOTE: Sumo Goblet Squats you are just pulsing from the bottom. Focus on just squeezing your butt to drive you up.

- 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

- Start with a wide stance and your toes pointed out 
- Hold the kettlebell in goblet position
- Push your hips back as you come down 
- Pulse in the bottom half range for time or reps

KB goblet sumo squat pulses

W8/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

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!

W8/D6 LEGS

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