Dana Linn Bailey has remained just as popular as when she held the crown of Women’s Physique Olympia in 2013. In a recent YouTube video published on October 11, 2023, DLB walked fans through her latest workout demonstration, which saw her build legs by targeting the glutes, hamstrings, and quads.
“I’m doing one thing at a time today. We’re going to do a full leg day, hitting the quads, hams, and glutes. Focusing on every single exercise, really focusing on the movement we’re going to slow things down a little bit today but that does not mean the intensity slows down. Slowing down, lots of volume, let’s get it.”
Having reached the top of the IFBB Pro League, Dana Linn Bailey defied the odds and was a trailblazer for women in the bodybuilding community. Her feminine features combined with her shredded shoulders and midsection made her a unique challenge anytime she turned up for a competition.
While Lin Bailey was never able to win back her prestigious title, she still carries star power, boasting over 583,000 subscribers on YouTube, where she routinely shares fitness, health, and nutrition advice with her followers.
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Check Out Dana Linn Bailey’s Latest Slow & Controlled Leg Day Training Session
- Warmup – Banded reverse hyperextension on bench (slightly elevated) | 3-4 sets 10-12 reps
- Warmup – Banded hyperextension on bench
- Hip bridge abductions | 3-4 sets 10-12 reps
- Paused squats | 3-4 sets 8-10 reps
- Leg extensions | 3-4 sets 15-20 reps
- Pendulum squats | 3-4 sets 12 reps
- Lying hamstring curls | 3-4 sets 15-20 reps
- Stiff-legged deadlifts w/ trap bar | 3-4 sets 12 reps
- Bulgarian split squats w/ dumbbell | 3 sets 10 reps (10 reps weighted, 10 reps bodyweight, 10 jump Bulgarians)
Reverse banded hyperextension on bench slightly elevated
Bailey uses slight elevation to allow extra room for her knees during this exercise.
“I have a pretty good little circuit we’re doing today. We’re doing three sets, three to four sets, first thing we’re doing is a banded hyperextension — one of my favorite movements for glutes. Then we’re going to do banded reverse hyperextension. Now if you have a reverse hyper machine you can for sure do this, I don’t so I’m just going to get on a slight elevation so it gives me a little extra room for my knees.”
Banded reverse hyperextension on bench
Hip bridge abductions
For hip bridge abductions, DLB says to focus on completing reps “nice and slow.”
“Then we’re going right into hip bridge abductions. These are nice and slow, you’re not just repping out like this. It’s nice – out, squeeze your butt, hold for a good two seconds and then in. So 10-12 also here. ”
Paused squats
During her first squatting movement, Lin Bailey advises not to bounce at the bottom of each rep.
“We’re going to be doing paused squats today, really focusing on not going as heavy but really really slow on the way down, a good three-second count on the way down and then we’re going to hold the bottom at a complete dead stop.
You’re not bouncing out of the bottom because when you are squatting no matter what and you’re not thinking about it, you have what’s called a stretch reflex in your knee. Plus I’m also wearing knee sleeves.”
“These reps are going to be like 8-10, I’m going to stick to about 10 reps.”
Leg extensions
“The goal here is 15-20 reps. Four sets. Whatever you get for this first one”
Pendulum squats
Dana Linn Bailey prefers pendulum squats for quad activation.
“I just want you to choose some sort of squat, more quad-dominant squats. So whether that’s a hack squat or a front-facing hack squat, leg press with your feet lower. This leg press where you’re a seated leg press, something a little more quad dominant. And we’re going for 12 reps.”
“So again, good full depth slow controlled just good 12 solid reps.”
Lying hamstring curls
“Same thing [15-20 reps] whatever I get maybe it’s 17 again, I get 17 for every single set then.”
Stiff-legged deadlifts
Moving on to stiff-legged deadlifts, Bailey explains how they differ from Romanian deadlifts.
“The difference between stiff-legged deadlifts and RDLs, you’re butt is going to draw back a lot more on an RDL so there’s a little more hinge and then you’re also going to be bending your knees just a little bit as you come back up.”
“RDL comes right next to your legs. But you know, I’ve been doing RDLs on this trap bar, so we’re going to do stiff-legged deads. We’re also going to add a toe elevation which is just going to create more stretch in your calves which is also going to create more stretch in the back of your hamstrings.”
“12 reps,” Dana Linn Bailey shared.
Bulgarian splits squats
For her final exercise, Lin Bailey practiced Bulgarian split squats, though performed 10 reps with weight, 10 reps without weight, and five additional ‘jump’ reps.
“It wouldn’t be a leg day unless I did something unilaterally. I like to do at least one exercise where you work one leg at a time. And one of my favorite exercises to do that is with Bulgarians, we’re going to do a weighted Bulgarian. So whether that’s a dumbbell, kettlebell, barbell, whatever you want to use.”
“You’re doing 10 weighted, then you’re going to drop the weight and do 10 just bodyweight and then we’re going to add five jumps at the end, five jumping Bulgarians, also without weight. So 25 total, 10 weighted, 10 bodyweight, 5 bodyweight jumping we’re doing three sets of this.”
At 40 years old, DLB isn’t slowing down and always takes an informative and educational approach to her YouTube videos. As of late, she has shown off physique updates and also discussed some of her favorite meal options along with her energizing post-workout smoothie recipe.
With traveling plans abound, Dana Linn Bailey was thrilled to fit in a tedious leg-day training session before her schedule picks up. Even in retirement, DLB makes it a point to hit the gym to ensure a pump and peace of mind.
Watch the full video from Dana Linn Bailey’s YouTube channel below:
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