Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilding

Watch Female Bodybuilders Dana Linn Bailey and Kristen Nun Team Up for High-Volume Leg Workout

Dana Linn Bailey built bigger legs during a training session with Kristen Nun and said she prefers to pre-exhaust muscles before trying bigger compound movements.
Doug Murray

Written by Doug Murray

Last Updated onAugust 12, 2022

Dana Linn Bailey And Kristen Nun Leg Workout

Dana Linn Bailey & Kristen Nun (Image: DanaLinnBailey/YouTube)

Female bodybuilders Dana Linn Bailey and Kristen Nun have been known to push the limits inside the gym. In a recent training session at Labrada Nutrition, Bailey and Nun demonstrated a high-volume leg-building workout.

During her time competing in the IFBB Pro League, Bailey managed to reach the pinnacle of bodybuilding after capturing the Women’s Physique title at 2013 Olympia. Her conditioning and back development were among the best in her category. Looking to defend her title at the 2014 Olympia contest, Bailey brought an excellent package but was unable to stop the momentum of first place winner Juliana Malacarne.

After stepping away from the sport, Linn Bailey remains a bodybuilding staple with her demanding workouts and massive social media presence. One of her latest training sessions involved four-time Mr. Olympia Jay Cutler. The two Olympia champions teamed up for a brutal chest and triceps workout.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

In addition to working with Cutler, Dana collaborated with decorated bodybuilding coach Hany Rambod. Rambod has trained the likes of Cutler, seven-time Olympia winner Phil Heath, Men’s Physique competitor Andrei Deiu, and reigning 212 Olympia champion Derek Lunsford. Bailey and Rambod focused on an FST-7 training regimen (Fascia Stretch Training) to build the shoulders in a calculated manner.

Joining Dana is Kristen Nun, a female bodybuilder with a spectacular upper body. This isn’t the first time Dana and Kristen have teamed up to build muscle. They shared an intense arm workout back in June, which left Bailey exhausted after admitting it was the first time she trained her arms in years. However, this time around, the duo decided to attack leg day. 

Check out Dana Linn Bailey and Kristen Nun’s High-Volume Leg Day Workout

  • Leg Extensions — 30-20-10 rep warm up, 3 sets x 10 flutter reps
  • Hack Squat — 4 sets x 12 reps
  • Lying Hamstring Curls — 1 warm up set 15-20 reps 4 sets x 10-12 reps
  • Pendulum Squat — 4 sets x 10 reps
  • Smith Machine Split Squat — 4 sets x 12 reps

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

Leg Extensions 

Bailey and Nun start the workout with a warm up set of leg extensions before moving to any heavier exercises. 

“Normally I would start with squat but we’re going to do some leg extensions starting with like 30 reps, then 20 reps, then 15, then we’ll get to some heavier sets. I feel like we did this last time, and then like the ten little flutters” Dana Linn Bailey said.

Hack Squat

According to the former Olympia Women’s Physique champion, hack squats fit well into her workout routines because they put less pressure on her knees. 

“This one doesn’t hurt my knees. Hack squats are very specific ones. Normally, these hurt my knees so much, but this one is good. I don’t want to feel pressure in my knees when I’m squatting like at all.” Dana Linn Bailey told Kristen. 

Dana and Nun’s focus today is on high-volume. 

“Litte higher volume today, than I would typically do. We’re only doing one exercise at a time today and try to build up to as much weight as I can.” 

Lying Hamstring Curls

Before continuing, Dana said it’s important not to overthink training legs. She added that this routine will include a lot of the staples she normally practices on leg day.

“We’re keeping it simple. Four sets 10-12 reps. Did one warm up set like 15-20. Now we’re in that 10-12 rep range, really focusing on each exercise.” Bailey explained.

View this post on Instagram

A post shared by 𝓨𝓪𝓻𝓲𝓼𝓱𝓷𝓪 𝓐𝔂𝓪𝓵𝓪 🇵🇷 (@yarishna)

Pendulum Squat 

Bailey said she likes to keep the body in a state of ‘flow’ during training sessions. If she incorporates a hamstring exercise, she compliments it with a glutes-focused movement and so on. 

“King of keeping it along with the flow of extension to like a quad-focused exercise. Hamstring curls to a glutes-focused or hamstring-focused squat. Dana shared. Again, pre exhausting before you get to your big compounds, so you don’t need to go as heavy.”

In Dana’s opinion, if you achieve a greater range of motion during squat workouts, then it’s not always necessary to add additional weight.

“When you have a greater range of motion than you normally would on a squat, you don’t need to use as much weight.” 

Smith Machine Split Squat

Before ending the session, Bailey underlined the importance of unilateral workouts that only use one leg at a time. Their final session included four sets of Smith machine split squats.

“Ending it with a little unilateral work. I try to add something one-legged into every leg day. So you’re working one leg at a time. We’re using a smith machine. Dana told her audience. “We’re doing 10-12 reps. I kept it around the 12 rep range for each exercise.”

Even though she’s enjoying retirement, Bailey is able to maintain an incredible physique year-round with hard work. Her latest high-volume leg workout with Kristen Nun showcased their impressive strength and stamina. 

Watch the full video below:

RELATED: How to Squat and Build Better Legs with Bad Knees

Dana Linn Bailey and Kristen Nun appreciate the fundamentals on leg day and value a good pump. Judging by their willingness to push for reps, it’s no surprise that Dana and Kristen have been able to maintain their physiques for quite some time.

Published: 12 August, 2022 | 2:43 PM EDT

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Bodybuilding News Videos
Previous Post

Mike O’Hearn And Joseph Baena Crush A Killer Arms Workout

Next Post

Olympia President Dan Solomon Names Jay Cutler as Favorite Bodybuilder: ‘He’s Responsible for Inspiring Athletes to Compete’

Doug Murray

Doug Murray

Doug Murray is a news writer and editor for FitnessVolt. He has built experience in various sporting fields, including MMA, and has written for a number of leading publications like MMA News, Sportskeeda, and CagesidePress.

Related

Big Ramy Addresses Rumors

Big Ramy Addresses Rumors That He Trained Cardio Hours Before 2022 Mr. Olympia

Egyptian bodybuilder Mamdouh ‘Big Ramy’ Elssbiay had a fall from grace after an uneventful showing at the 2022 Mr. Olympia...

Chris Bumstead

Chris Bumstead on 2023 Goals: ‘All I Want To Do Is Win Olympias, Arnolds Are Not My Priority’

Canadian IFBB Pro Chris Bumstead took fan questions a little over a month after his last title defense. Speaking on...

Hunter Labrada On Big Ramy

Hunter Labrada: ‘It’s Do or Die for Big Ramy’ at 2023 Arnold Classic, ‘He Has A Decade of Mileage’

The 35th edition of 2023 Arnold Classic takes place from March 2-5, in Columbus, Ohio. Weeks before the contest, Hunter...

Andrew Jacked Profile

Andrew Jacked – Complete Profile: Height, Workout and Diet

The year 2022 marked the change of guard in the IFBB Pro League's Men's Open division in many ways. Veterans...

Jay Cutler Talk Nick Walker Vs Big Ramy

Jay Cutler: Nick Walker Is The 2023 Arnold Classic Favorite, But ‘Big Ramy at 100% Beats Everybody’

Bodybuilding legend Jay Cutler took part in a recent podcast to discuss the lineup for the upcoming 2023 Arnold Classic....

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Big Ramy Addresses Rumors That He Trained Cardio Hours Before 2022 Mr. Olympia

Chris Bumstead on 2023 Goals: ‘All I Want To Do Is Win Olympias, Arnolds Are Not My Priority’

Strongman Rob Kearney Provides Tips On How to Perform The Sandbag-to-Shoulder Technique

Hunter Labrada: ‘It’s Do or Die for Big Ramy’ at 2023 Arnold Classic, ‘He Has A Decade of Mileage’

Milos Sarcev: It’s A 3-Man Battle Between Nick Walker, Andrew Jacked, & Samson Duada at 2023 Arnold Classic

Jacobs Ladder Exercise Guide: Workouts, How To, Benefits, and Muscles Worked

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.