How Dana Linn Bailey Incorporates CrossFit on Leg Day

Dana Linn Bailey announced her intent to switch from bodybuilding to powerlifting in August and her training approach has shifted from exercises that bias hypertrophy to those that train movement patterns. On Sept. 26, 2023, Bailey shared her leg workout that incorporated CrossFit methodology in a video published on her YouTube channel. Check it out below:

[Related: Erin Stern’s 3 Leg Extension Variations for Improved Quad Sweep]

Quad Superset

Bailey’s workout opens with an emphasis on her quads. She supersets the following exercises:

• High-bar, Narrow-stance, Heel-elevated Barbell Squats – 4 x 10
• Bodyweight Sissy Squats – 4 x 12-15 (or to failure)

The variations of the first exercise heavily bias the quads. The high-bar placement enables Bailey’s posture to remain more upright — the lack of a steep hip hinge prevents further activation of the glutes. The narrow stance and elevated heels increase the achievable knee flexion, which helps train the quads in their fully lengthened position.

Sissy squats are highly technical, in which Bailey lowers her knees to the floor from a standing position. Not often performed with additional weight, the goal of the exercise is to lengthen the quads, training them in that lengthened position during the concentric.

Hamstring Superset

After quads, Bailey shifts to hamstrings with this superset:

• Romanian Deadlifts (RDLs) – 4 x 10
• Reverse Hack Squats – 4 x 10 

Bailey uses a power squat or V-squat machine for her hamstring superset, moving from RDLs to reverse hack squats. Both exercises hit the hamstrings by training in a hip hinge to lengthen them. The machine allows Bailey to stack more weight. She mentioned that a hack sled could be subbed if a hack squat isn’t available. Likewise, if only barbells are available, sumo deadlifts could substitute the hack squats.

[Related: Alex Gazan and Will Moorad Prep For the 2023 Rogue Invitational With the Buttery Bros]

Glute Superset

Upon moving to glute training, Bailey performed the following superset:

• Knee-banded Hip Thrusts – 4 x 10 
• Banded Abductions with One-second Hold – 4 x 20 

Optimal hip thrusts and abductions feature a pause at the top of each rep. That squeeze helps engage the glutes and increased volume promotes hypertrophy.

WOD Finisher

Bailey closed her training session with CrossFit-style conditioning to improve her lower body endurance.

• 20-pound Wall Balls – 30, 20, 10
• Box Jump-Overs – 30, 20, 10
• Assault Bike – 15 calories each round

This 30-20-10 workout was for time, starting with 30 wall ball throws, followed by 30 box jump-overs and a 15-calorie assault bike ride. The second round decreased the reps to 20 ball throws and box jump-overs while continuing the 15-calories assault bike ride. Her final round decreased the rep count to 10 for each movement followed by a final 15-calorie ride.

Bailey says her finisher of 20-pound wall balls felt relatively heavy following her leg training. She completed the finisher in 11 minutes and suggested a 20-pound ball for male athletes and a 14-pound ball for female athletes.

Featured Image: @danalinnbailey on Instagram

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