Dana Linn Bailey, a trailblazer in the Women’s Physique division, continues to maintain her top-notch fitness years post-retirement. In her recent YouTube video, Bailey gave viewers a rundown of a challenging hamstring and glute-centric workout, demonstrating her continued commitment to muscle growth and strength enhancement.
A Unique Approach to Leg Days
Bailey discussed her workout strategy, explaining,“So today, we’re focusing on hamstrings and glutes. I like to separate my leg days so I can really focus on quads one day and hamstrings and glutes [the next],” Dana Linn Bailey shared.
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Bailey’s Legacy in Women’s Physique
During the 2000s, Bailey made her mark as one of the most influential figures in the Women’s Physique category. Her distinctive, muscular shoulders propelled her to the pinnacle of the sport in 2013, the year she secured the inaugural Women’s Physique Olympia title. However, her reign was short-lived as she was unseated by Juliana Malacarne in 2014.
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Bailey’s Enduring Passion for Fitness
Despite her departure from competitive sports, Bailey’s passion for fitness remains undimmed. Today, she’s a prominent online influencer, regularly sharing fitness-related content, including workouts, nutritional advice, and physical transformation journeys.
Her Latest Fitness Endeavor
The ‘Summer Shredded 4.0’ Challenge One of Bailey’s recent initiatives was a self-imposed challenge to transform her physique. Embarked upon in June, the ‘Summer Shredded 4.0’ challenge saw Bailey focusing on simultaneously achieving a leaner body and enhanced muscle definition.
Prospects of a Competitive Comeback
Though Bailey has yet to confirm a return to the competitive arena, speculation about such a comeback was sparked during her appearance on the recent Cutler Cast Podcast. Bailey even proposed undergoing drug tests to establish her natural status if she did decide to make a comeback. With her focus now shifted to her new physique goal, Bailey continues to engage her followers with regular workout updates, including a recent leg day session.
Dive Into Dana Linn Bailey’s Hamstring and Glute-Centric Leg Day Workout
“We are doing a hamstring and glute-focused leg day. This is one of my favorite days of the week as far as legs go, you know. But today’s focus, we’re hitting that posterior, DLB said.
- Sumo deadlifts – 12, 10, 8, 8 rep pattern 4 sets
- Hip thrust machine (banded) – 10-12 reps with 5-8 pulse reps 4 sets
- Abductions – 20 reps 4 sets
- Toes-Elevated dumbbell Romanian deadlifts – 12 reps 4 sets
- Sumo Squats – 12 reps 4 sets
- Reverse squat – 10-12 reps 4 sets
- banded/bodyweight hyperextensions – to failure
Sumo deadlifts
“We are starting off with sumo deadlifts. I love sumo deadlifts. I’m much stronger in them and I feel them not so much in my back, I feel it all in my legs and hamstrings. So, when I do deadlifts, I tend to not do deadlifts on back day, I tend to do my deadlifts on ham and glute day. So, we’re doing a sumo stance, the reps, I generally stay a little bit higher.”
“When you come up, I want you to really focus on thrusting those hips forward. When you do that, your butt will squeeze.”
Hip Thrust machine (banded)
“The whole point of this is it’s pushing your knees in. So, you actually have to engage your glutes even more by keeping your knees out. So, it’s just adding more tension to the glutes, which we’re always hitting a glute exercise so we’re going to go 10 to 12 reps on the hip thrust with the hip band. Once you get 10, we’re going to add let’s say five to eight pulses at the top. Just little half reps.”
Dana Linn Bailey suggested substituting the hip thrust machine with a barbell variation for those without gym equipment access.
“If you don’t have a hip thrust machine, you can do this all on a barbell,” said DLB.
Abductions
“Abductions. So, now we’re trying to get our knees as far away as we possibly can. 20 reps here, holding for a good two-second count on each one. And your butt will be on fire.”
Toes-Elevated dumbbell Romanian deadlifts
“A little superset. One of my other favorite little supersets I do. We’re going toes elevated dumbbell RDLs. The reason we have our toes elevated if you’re like me – I’m pretty flexible, most girls, we’re pretty flexible. If you’re not as flexible, do it with your feet flat. This is just going to add a little more stretch in your calf, Achilles, and a little more stretch in the hamstrings. 12 reps here.”
Sumo Squats
“Sumo squats. So, the way I do it, if you prefer holding it this way [vertical] this isn’t going to be much of a squat, you would have to elevate yourself. So I keep the dumbbell that way [horizontal]. I want you to have a forward lean in your torso just like we talked with Bulgarians.”
Reverse squat
“Hamstring and glute day is all about your basically hinged at the hips the whole time. So we’re going to be facing away and the first part of the movement is you’re going to push your butt back just like you did with those RDLs, push your butt back then you’re going to squat down and you’re going to stay in that leaning torso position instead of being more upright. Upright quads, lean in is hamstring and glutes.”
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Banded/bodyweight hyperextensions
“Then, I’m going to go over and do hypers. If you can’t do them at the same time that’s fine. I do this just to save time. We’re doing banded hypers and then drop set to just bodyweight hypers to failure.”
DLB isn’t opposed to working with high-profile names in the sport. Given her status as a former Olympia winner, she loves testing her strength in the company of other bodybuilding veterans. She recently joined hands with trainer Hany Rambod for a brutal FST-7 shoulders workout.
Bailey Joins Forces with Jay Cutler for an Intense Training Session
Previously, Bailey collaborated with four-time Mr. Olympia Jay Cutler in an intense chest and triceps workout. Cutler expressed admiration for Bailey’s formidable strength and impressive endurance, further solidifying her reputation as a committed athlete.
Turning 40, But Not Slowing Down
Bailey’s Ongoing Fitness Journey As she enters her 40s, Bailey shows no signs of losing momentum. Her devoted fan base continues to receive regular updates on her physique transformation. In a recent reveal, Bailey speculated that she had likely gained muscle mass. Nonetheless, she plans to intensify her cardio routine in the coming weeks to lean out.
Continuing Her Legacy
Bailey’s Passionate Commitment to Fitness Even though her competition days are behind her, Bailey’s attitude towards her training sessions remains as dedicated and vigorous as when she was an active competitor. She invites her followers to join her as she embarks on the next phase of her ‘Summer Shredded 4.0’ body transformation challenge. Her ongoing dedication to fitness continues to inspire and motivate those in the sport.
Watch A Complete DLB’s YouTube channel Streaming Here:
Overview
Dana Linn Bailey, a prominent figure in the Women’s Physique division, recently shared a hamstring and glute-intensive workout via her YouTube channel. Despite her retirement, Bailey continues to demonstrate a firm commitment to strength training and muscle development. She employs a unique approach to leg workouts, dedicating specific days to focus on distinct muscle groups, such as quads, hamstrings, and glutes. Throughout her ongoing ‘Summer Shredded 4.0’ challenge, Bailey regularly updates fans on her training progress and physique transformation.
Featured Image @DanaLinnBailey (YouTube & Instagram)
