What is it?

The GHD (Glute Ham Developer) is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. Yes we will have workouts that incorporate it in but we want you to build up tolerance on it before jumping in the deep end of a WOD with maybe 75 plus reps.

Our coaches will use the phrase, “you can do GHD sit-ups (or hip extensions) in today’s workout if you have voluntarily been on the GHD in the past two weeks.” meaning, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up.

We do this for two reasons:

Safety -The GHD is a fantastic, yet potent, training mechanism. Most workouts involve at least 75 repetitions. We want athletes on the GHD only if they are staying acclimated to the exercise. .

Second- it’s our way of keeping you on the GHD outside of class. If you want the privilege of doing GHDs in the workout? Put in the time before and after class along the way. Practice just like you would anything else.

When should you use it?

We encourage you to make use of it in the 3-4 minutes before or after class.

Where is a good place to start?

After showing the capacity to hold static positions then as a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row. Athletes should aim to hit each of these three movements one time every week. As a gauge, it takes 1 minute to perform 25 of these repetitions. Thats under 3 minutes of your time.

If you are unsure how to use the GHD, please ask one of the coaches who will spare a couple of minutes to point you in the right direction as well as checking out this tutorial from

GHD Sit-Ups: The Worst CrossFit Exercise?


The GHD Sit-Up is a popular CrossFit exercise for training the core and developing power on the front of the hips. It may also be one of the worst exercises you can do for your spine.

The easiest way to describe GHD Sit-Ups are to call them extreme Sit-Ups. Unlike a traditional Sit-Up, it is performed on a glute-ham machine, which takes the floor out of the equation, so you are able to lower beyond parallel and hyperextend your spine, sometimes touching the ground with your hands before extending your knees and exploding up to complete the Sit-Up.

You can watch the GHD Sit-Up demonstrated with a neutral spine here. This is actually OK. But alarms goes off when it is performed like this, which appears to be the most prevalent variation. CrossFit co-founder Greg Glassman shows the exercise being done with extension in this instructional video, as do the competitors at the CrossFit Games.

We spoke with Dr. Stuart McGill, world-renown spinal expert and a professor of spine biomechanics at the University of Waterloo (Ontario), to find out if this exercise is as dangerous as it looks to the naked eye.

What’s Wrong With GHD Sit-Ups?

They Exceed the Anatomical Limits of the Spine

The spine is a series of joints made from collagen fibers arranged in rings. It can flex, extend and laterally flex to either side within a limited range of motion, but its inherent structure is designed for constrained movement and stability. The GHD Sit-Up does not treat it this way, taking the spine to the limits of its range of motion.

“The spine is not a series of ball and socket joints,” Dr. McGill explains. “With repeated full range motions, combined with the loads experienced in this type of exercise, our work shows the fibers of the disc slowly delaminate, accelerating degenerative disc disease. The scaffolding holding the fibers together soften with each repetition, reducing the resilience of the disc to loading.”

Exacerbating the problem is the power element. Your hips are particularly suited to generate power. This ball and socket joint is able to move through a large range of motion, and the glutes and other muscle groups can quickly produce extreme force when performing activities like running or jumping. The spine, on the other hand, cannot handle large loads through the same wide range of motion.

Dr. McGill says, “There’s quite a high velocity and substantial force through a big range of motion in this exercise. You can’t perform exercises with high spine power and expect it to stay healthy. When you repeat high force and velocity through collagenous disks, they will delaminate and bulge.”

They Put Your Spine in Danger When Performing Heavy Lifts

CrossFit is known for its inclusion of Olympic lifts. Paired with the GHD Sit-Up in a WOD, the combination creates a problem.

When performing Olympic lifts—especially overhead lifts like the Snatch—your spine must be stable enough to handle the weight load. However, the anatomical issues created by the GHD Sit-Up put the spine at risk in this scenario.

“Programming of the GHD Sit-up is problematic when combined with other exercises that require stiff and tough collagen fibers, such as Olympic lifts. The GHD softens the discs, while Olympic lifts require stiff discs to safely handle the loads,” Dr. McGill says. “It would be wiser to keep a consistent approach to training to reduce the risk. In other words, avoid the GHD Sit-Up if you are training to lift heavy loads.”

You need your spine and supporting musculature to be at full strength to protect your back—especially from high-rep Olympic lifts. “Choose exercises that augment one another. Injury risk is increased if one exercise requires high loads and stiffness and the next one creates spine mobility and soft joints,” McGill adds.

RELATED: Why You Should Think Twice Before Doing CrossFit

CrossFit Doesn’t Account for Individual Differences

Athletes come in many different shapes and sizes. Some are predisposed to excel at certain lifts, like the Squat, while others are better at long-distance running.

CrossFit WODs are standardized, and they often fail to assess individual differences and needs. Yes, there are some exceptions, but this is commonplace. And when it comes to the spine, ignoring individual differences can be catastrophic.

Dr. McGill explains that some individuals have a thick spine, like a thick branch. It breaks with a small bend. Others have a thin spine, which can easily bend like a thin branch. He says that the GHD Sit-Up “will create damage much more quickly in a larger and thicker spine. This implies that certain members of the population are at particular risk. If you take a thick-spined NFL lineman and gave him this exercise, he is going to break into pain very quickly. In contrast, if you take a slender-spined person who doesn’t have to deal with those magnitudes of loads, they will be healthy a lot longer. Their spine has less stress in bending.”

They Exceed NIOSH Safety Limits

The National Institute of Occupational Safety and Health (NIOSH) determined a limit for low-back compression during repeated movements. “Exceeding this limit has been shown to accelerate the onset of disabling back pain,” says Dr. McGill.

Dr. McGill’s work has shown that when an average person does a regular Sit-Up, it’s on the verge of exceeding the limits. That’s why the trend for core training favors stability movements based on anti-extension and anti-rotation—widely accepted by the strength and conditioning community. The GHD Sit-Up goes completely against the grain, adding more spinal range of motion.

As a matter of fact, Dr. McGill actually takes patients through a similar type of move to diagnose their sources of back pain. He has individuals place a barbell on their back as if performing a Back Squat. They stand up straight and tilt their pelvis anteriorly and posteriorly to fully extend and flex their back. After a few reps, if they have a motion-related spine problem they will experience pain.

Dr. McGill concedes that some elite athletes can exceed the NIOSH limits when competing in their sport. But he adds, “The wise athletes increase their tolerable training volume by avoiding spine stress from bending, and in turn enhance their athleticism.”


You always need to ask yourself whether the reward is worth the risk. If you use CrossFit as a workout program, the answer is always no. Other exercises, such as the Chinese Hip Flexor Drill, which is demonstrated by strength and conditioning coach Brian Abadie in the video player above, can train hip flexion safely.

If you’re a CrossFit athlete competing, you need to perform the move since it’s part of the Games. But, given that GHD Sit-Up is indeed dangerous, CrossFit should re-evaluate its inclusion in their training program.

RELATED: Addressing the Biggest Safety Threat in CrossFit Boxes

Save Your Spine and Forget the GHD: Enter the Janda Sit Up

Many athletes are in pursuit of “ripped” abs and methodologies like CrossFit often emphasize movements like GHD sit ups and toes-to-bar. But these exercises emphasize hip flexor muscles and may put the low back at risk. Janda or Hardstyle sit ups might be a better alternative that target the abs more directly and protect the back.

What Is a GHD Sit Up?

The glute hamstring developer (GHD) can be used for many great exercises, such as the glute hamstring raise. The glute hamstring raise develops the glutes and hamstrings and is a great accessory exercise.

Flipping over on the GHD allows you to do a full-range sit up where you touch the floor with your hands and then come all the way up to touch the toes. CrossFit teaches an explosive version of this exercise as seen in the video below:

Potential Issues with GHD Sit Ups

In general, full-range movements are an excellent practice. But critics of the GHD and traditional sit ups on the floor indicate that the lower back is stressed. In a 2014 interview for Stack, Stuart McGill, an expert on low-back disorders, describes how the discs in the low back are vulnerable to damage when they are put into position in the GHD sit up. As told to

With repeated full range motions, combined with the loads experienced in this type of exercise, our work shows the fibers of the disc slowly delaminate, accelerating degenerative disc disease. The scaffolding holding the fibers together soften with each repetition, reducing the resilience of the disc to loading…There’s quite a high velocity and substantial force through a big range of motion in this exercise. You can’t perform exercises with high spine power and expect it to stay healthy. When you repeat high force and velocity through collagenous disks, they will delaminate and bulge.

Another potential issue with the GHD sit up is the excessive recruitment of the hip flexor muscles. This problem plagued regular sit ups and is one of the reasons crunches became recommended over sit ups. Crunches were thought to focus more on the abdominal muscles without activating the hip flexors. But crunches are still not a perfect solution as they do recruit the hip flexor muscles to some extent and the low resistance requires many repetitions.

Enter the Janda Sit Up

Professor and neurologist Vladimir Janda came up with a solution for hip flexor recruitment by using the principle of reciprocal inhibition. Reciprocal inhibition is when one muscle contracts and the antagonist relaxes.

“GHD sit ups are advantageous in a competitive framework as we can easily see the start and end positions. But Janda sit ups might be a better alternative to GHD sit ups for long-term health.”

In the case of the Janda sit up, if we contract the hamstrings and glutes, our hip flexors will relax. By engaging the hamstrings and glutes, we better isolate the abdominal muscles and take strain off the lower back. Furthermore, we increase the difficulty of regular crunches, so we don’t need as many repetitions to tire the muscles.

In this video I discuss both the GHD and the Janda/Hardstyle sit up:

How to Do a Janda Sit Up

The tricky part of a Janda sit up is how to activate the glutes and hamstrings. Janda described a process of performing a crunch while actively driving the heel into the ground. One issue with this method is that there is a fine line between driving the heel back and down (to activate the hamstring) and straight down (which will activate the hip flexor).

Another way to think about the movement is to imagine the leg curl machine and try to pull the foot back and toward you (while the heel on the ground is providing resistance). It is also important to stabilize the neck and upper back. Try to keep the neck and upper back in the same position, rather than using the neck to generate force.

“Crunches were thought to focus more on the abdominal muscles without activating the hip flexors. But crunches are still not a perfect solution.”

Other versions:

  • Have a partner wrap a towel around back your calves and pull with about ten pounds of force. You will be tempted to release tension from the hamstrings, but a good partner will pull your legs out if you do so.
  • Wrap a band around your legs (or even better, something that won’t provide variable tension, such as the Ab Pavelizer).

The goal is to activate the hamstrings and glutes as much as possible in any of these variations.

An Advanced Janda Sit up Variation

The original Janda sit up was more like a crunch with the body coming only slightly off the floor. Pavel Tsatsouline in his book Hardstyle Abs, added a variation where you would come up into a complete sit up. As these are very difficult, he suggested starting in the upright position and doing the negative portion of the sit up until you get stronger.


GHD sit ups are advantageous in a competitive framework as we can easily see the start and end positions. But Janda sit ups might be a better alternative to GHD sit ups for long-term health. They focus more on the abdominal muscles and, with the involvement of active glutes, take tension off spinal discs.

Check out these related articles:

  • Do You Know What Your Core Is and What It Really Does?
  • At the Core Of It – Creating Strength and Tension In the Body
  • Forget Crunches – How to Actually Strengthen Your Core
  • What’s New On Breaking Muscle Today

Delt Homicide: Dana Linn Bailey Shoulders Workout

Dana Linn Bailey’s approach to delts is pretty easy: She hits them as hard as she can to drive as much blood into the muscles as possible. She doesn’t want to lose the pump!

In this delt homicide shoulder workout, Bailey run through supersets, dropsets, and pyramid sets. She uses a massive amount of volume, pulls out all the stops, and brings out all the tricks—sometimes even using 40-50 reps per set. It’s a very full workout, but if you keep at it, you’ll build yourself a pair of patented DLB shoulders!

All she does is work, hustle, and kill. “Think you can keep up?” Bailey asks. “You might need to hire a lawyer before you start this workout, because you’re about to murder your delts!”

Dana Linn Bailey Shoulders Workout 1 Warm-Up Superset 15-20 reps+ 8 more exercises

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Dana Linn Bailey Shoulder Workout Tips

1. Start with your weakness

“I have a huge chest day, so I hit my front delts while I’m doing presses and flyes,” says Bailey. “That’s why I usually put front delt muscles on the back burner for this workout. I like to start with the rear delts because they’re the weakest part of my shoulders. Any time you have a weakness, hit it when you have the most energy.” A pack of cable flyes and face pulls should do the trick!

I like to start with the rear delts because they’re the weakest parts of my shoulders. Any time you have a weakness, hit it when you have the most energy.

2. Lean into your laterals

“I like to hit my muscles with a little variation, which is why I like to lean during my cable lateral raises,” says Bailey. “The lean gives you a little more range of motion so you can bring your arm higher. It delivers more contraction at the top and more tension at the bottom of each rep.”

The lean gives you a little more range of motion so you can bring your arm higher. It delivers more contraction at the top and more tension at the bottom of each rep.

3. Work your traps with upright rows

“I like to use a close grip with my upright rows because it really hits my traps,” Bailey says. “I haven’t done a shrug in my life! I hit my traps with uprights and lateral raises, which means I’m getting a little more out of the exercise. I also pull all the way to my chin instead of stopping at my chest.”

4. Sit backward on the hammer shoulder press

“This reversed position helps me hit my front delts a little more,” Bailey explains. “I hit each arm separately so I can concentrate on one delt muscle at a time”

5. Use double pyramid sets

“For my dumbbell side lateral raises, I like to use a double pyramid set of 15, 10, 15 reps,” says Bailey. “Use a lighter weight when you go for 15 reps, and then bump it up when you go for 10. Don’t grab an insanely heavy dumbbell. Instead, use something that’s about 70 percent of what you’d max out on. Come back down to the lighter weight when you go back to 15 reps.

“Don’t be afraid to do pause sets. You’ll see me stop and go again in many of my sets. The whole point is to get to the numbers I want. I don’t stop until I get there! So if you have to give your muscles a rest before pumping out a few more, that’s fine. Usually, on that last set, I can only get about 5 reps at a time.”

Lateral Raises

6. Use triple dropsets

“I call my last movement in this workout a triple dropset, but it uses two different exercises, so it’s really a drop superset,” Bailey says. “This big set is great because you use various grips and hit your front delts in different ways!”

“First, grab the EZ-bar with an underhand grip. I like this grip because it isolates the front delts. Choose a weight that will smoke you by the time you get to 12 reps,” she explains. “When you’ve hit 12 reps with the EZ-bar, move immediately to a plate raise. I like to use a 45-pound plate, but use what you can so you fail at 10-12 reps. Then drop immediately to a 25-pound plate and rep until failure.”

Chances are, the possibility of getting rhabdomyolysis (rhabdo) isn’t keeping you up at night. But the condition *can* happen, and it landed physique competitor Dana Linn Bailey in the hospital after an intense CrossFit workout. Following her injury, she posted a reminder to Instagram that overtraining can have serious consequences.

© Provided by Meredith Corporation

First, a brief on rhabdo: The syndrome is often caused by muscle damage from strenuous exercise (though other common causes can include trauma, infection, viruses, and drug use). As the muscles break down, they leak an enzyme called creatine kinase, as well as a protein called myoglobin, into the bloodstream, which can result in kidney failure, acute compartment syndrome (a painful condition resulting from pressure buildup within muscles), and electrolyte abnormalities. Symptoms can include muscle pain and weakness and dark-colored urine, which can all easily fly under the radar and make it hard to realize you’re experiencing rhabdo. (See: Everything You Need to Know About Rhabdomyolysis)

If rhabdo sounds serious, that’s because it is. But it’s also rare, and despite being someone who trains hard, Linn Bailey didn’t see it coming. In her Instagram post, the former Women’s Physique Olympia shared her experience as a word of warning that rhabdo can happen to just about anyone, “whether you are new to lifting or have been training for 15+ years.” She added, “If you are competitive like me, this can happen to you!!” (Once, it happened to Paralympic snowboarder Amy Purdy.)

Linn Bailey realized something was off a few days after a tough CrossFit workout, which had called for 3 rounds of 2-minute AMRAP stations. One of the stations was GHD sit-ups, which are sit-ups performed on a glute-ham developer and allow for a longer range of motion than floor sit-ups. Even though she’d done them before, Linn Bailey said she believes that trying to crank out as many GHD sit-ups as she could during the interval led to her rhabdo diagnosis. (This woman had rhabdo after pushing herself to do a lot of pull-ups.)

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey) on Apr 9, 2019 at 12:21pm PDT

“To me it just felt like a really good cardio workout,” she explained. “I think I even trained legs after that workout, and I also trained the rest of the week. I thought I was just really sore and had really bad DOMS which made me like the workout even more because I’m a psycho.” But after about three days, Linn Bailey shared, she noticed her stomach was swollen, and once she reached the fifth day of continued soreness and unexplained swelling, she went to the doctor, who ran both urine and blood tests. “Kidneys seemed to bring functioning okay, however my liver was not functioning,” she wrote, adding that she immediately checked into the ER for treatment at her doctor’s recommendation.

The good news is that Linn Bailey said she’s making a full recovery from her rhabdo, as she “luckily got treated in time,” she wrote. “Lots of fluids and sad part yes… no weight training till all levels get back to normal…AND they are!!” she continued. “Just couple more days of fluid and rest.” (Related: 7 Signs You Seriously Need a Rest Day)

Whether you’re into CrossFit or you prefer a more low-key workout session, anyone can benefit from Linn Bailey’s takeaway: It’s important to stay mindful of your body’s limits, no matter your fitness level.

Video: Why does my workout cause weight gain? (Provided by Shape)

The Dana Linn Bailey diet follows the standard bodybuilding approach of eating multiple small meals throughout the day. Although this works for Dana, she recognizes the fact that there are other meal plans that can work just as well.

Who is Dana Linn Bailey?

Dana Linn Bailey is an accomplished IFBB athlete and fitness influencer. She was very active growing up and loved to play sports. She played soccer during college, where she met her now husband, Rob Bailey.

Today, Dana and Rob live in Pennsylvania, where they also run the Warhouse Gym. The gym is known for having fitness events where other social media influencers show up and have informational sessions.


Height: 5’5″ (165 cm)

Weight: 125 – 135 lbs (56.7 – 61.2 kg

Year of birth: 1980

Dana Linn Bailey Diet

The Dana Linn Bailey diet can vary depending on her current physique goals. If she is prepping for a bodybuilding show, she will carefully track her macros, in order to gradually drop body fat. This will give her that shredded look, while still retaining a solid amount of muscle.

Dana believes that you need to find the foods that work best for you. In the beginning of her career she only ate brown rice – because she was told that it was the “healthier” option. As she gained more nutritional knowledge, she then switched to white rice. Dana thinks that it tastes better and their isn’t a huge difference between the two.

Meal Plan

  • First Meal: 1 whole egg, 1 cup of egg whites, almond milk and oatmeal with fruit.
  • Second Meal: Greek yogurt and some almonds.
  • Third Meal: 6 ounces of grilled chicken breast, with white rice and Frank’s Redhot sauce.
  • Fourth Meal: 6 ounces of grilled chicken breast or tuna, with sweet potatoes and broccoli.
  • Fifth Meal: Low sugar cereal, 2 rice cakes, 1 tbsp of almond butter and 2 scoops of whey protein.

When it comes to maintaining a clean diet, planning is a must! If you travel as much as Dana does, you need to plan out your meals ahead of time. Consistency is key, so if you eat one or two bad meals, just get back on track. And don’t turn your cheat meal into a cheat week – that will surly set you off-course.

Dana Linn Bailey Chest Workout

Here’s a Dana Linn Bailey chest workout that will not only build up your chest, but also increase your strength. Dana focuses on the bench press for the beginning of the workout, so you will have enough energy. You will also notice that not all the exercises have reps – as Dana likes to train to failure.

  • 1st exercise: 5 RM bench press
  • 2nd exercise: Bench 4 x 5 at 90% 5 RM
  • 3rd exercise: Fly roll out to push out
  • 4th exercise: Incline dumbbell press 5 x 12/10/8/6
  • 5th exercise: Incline cable fly x 4-5 sets
  • 6th exercise: Cable cross fly into dumbbell floor press x 4-5 sets

Dana Linn Bailey Shoulder Workout

This is a unique shoulder workout from Dana, because the first few exercises only involve cables. If you’re having trouble with the seated cable overhead press, you can always do it lying down. The last exercise is meant as a finisher. The front raise into the clean and press counts as one rep.

  • 1st exercise: Seated cable front raise 4 x 8-12
  • 2nd exercise: Seated cable face pull 4 x 8-12
  • 3rd exercise: Seated cable overhead press 4 x 8-12
  • 4th exercise: Standing dumbbell lateral raise 4 x 8-12
  • 5th exercise: Seated dumbbell overhead press 4 x 8-12
  • 6th exercise: Incline dumbbell rear fly 4 x 8-12
  • 7th exercise: Alternating front raise into clean and press 4 x 10

Dana Linn Bailey Back Workout

Each time Dana trains back she trains differently. But she still likes to start her back workouts with a heavy compound movement. With that being said, she does not follow that approach with this workout. Instead, you will find supersets and other exercises in this intense back workout.

  • 1st exercise: Bent over cable lat pull down 4 x 8-12
  • 2nd exercise: Close grip seated cable row 4 x 8-12
  • 3rd exercise: Wagon wheel barbell deadlift 4 x 8-12
  • 4th exercise: Wide grip seated lat pulldown 4 x 8-12
  • 5th exercise: Behind the head lat pull down 4 x 8-12
  • 6th exercise: Barbell row 4 x 8-12
  • 7th exercise: Reverse push-up on rack 4 x 8-12
  • 8th exercise: Machine rear delt fly 4 x 8-12

Dana Linn Bailey Leg Workout

On leg days, Dana also likes to begin with a heavy compound movement. Think squats, leg press, etc. In this particular workout she utilizes the pause squat. This exercise is a great way to train your body to stay tight and it will help build additional strength in the back, hips and abs.

  • Warm-up: Seated leg curl 2 x 10 (slow and hold)
  • 1st exercise: Pause squat 5 x 6-8
  • 2nd exercise: Long pause squat 5 x 3 (2 second hold)
  • 3rd exercise: Lying leg curl 4 x 10 drop 10, drop 10
  • 4th exercise: Barbell stiff leg deadlift 5 x 15, 12, 10, 8, 6
  • 5th exercise: Elevated dumbbell sumo squat 4 x 15
  • 6th exercise: Single leg extension 4 x 10-12 superset with single leg Bulgarian Squat 4 x 10-12 (hold one Dumbbell)

Dana Linn Bailey Arm Workout

Dana has made it clear that training arms is not her favorite, but this is the workout she prefers. This workout includes a giant set – which is four exercises in a row. The first giant set will focus on biceps, while the second giant set will focus on triceps. This is a unique way to divide your workout.

  • 1st exercise: Straight bar curl 4 x 10-12
  • 2nd exercise: Dumbbell hammer curl 4 x 10-12
  • 3rd exercise: Reverse grip cable curl 4 x 10-12
  • 4th exercise: Reverse grip pulldown 4 x 10-12
  • 5th exercise: EZ bar skull crusher 4 x 10-12
  • 6th exercise: EZ bar close grip press 4 x 10-12
  • 7th exercise: Overhead rope cable extension 4 x 10-12
  • 8th exercise: Rope extension 4 x 10-12

You can tell by the above workouts that Dana likes to switch things up. This keeps each exercise fresh and you won’t get burned out when training. If you go to the gym and try to do the same exercises each day, you will get tired very quickly.

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Back Day | Full Workout

April 27, 2017

Back day!!! The hardest part about back day, at least for me, is choosing exercises. There are way to many different exercises, different handles, different bar attachments, machines or free weights, and I love all of them…So how do you choose? Well I just simply try to do as many as I can in one workout, lol. Because why not? I like them all!! I’m not going to even explain anything, because the video explains everything in probably way to much weird information. Below is the full workout, watch the video for more explanation and reasons why I do the things I do. Enjoy and share with your buddies that also like to do gym things.

The workout:

1. Straight arm pull down 5×10-12

Seated cable row (back upright) 5×10

Seated cable row (lean forward) 5×10

*drop weight just about in half for the leaning rows

2. Wagon wheel deadlifts (or rack pulls) 5×10-15 @75% of 1RM

3. Front wide grip pull downs 5×10

Behind the neck pull downs 5×10

Close grip front pull downs 5×10

*drop weight as you need to, I usually drop a little bit with each change

4. Bent over barbell row 5×10

Modified (lying) pull-ups 5xfail

5. Prime Fitness Extreme Row 4 x extreme sets (= lots of reps)

* explanation of extreme sets in detail in video. Most gyms do not have this awesome piece. To replicate the movement you can do DB rows leaning on an inclined bench instead and maybe add drop sets for full effect.



We all have busy lives and fitting the gym into our day can seem like the most daunting task. I don’t have enough time to go to the gym: is the number #1 excuse to skip the gym. Your workout doesn’t need to be 2 hours long to be a good workout. A good workout can take 20 mins if you go hard! Because my life is so busy and hectic and I don’t always have a lot of time, I have really been training with more high intensity using supersets, compound sets, and giant sets. By setting exercises together and keeping it super fast paced with minimal breaks, there is more time under tension by setting synergistic exercises together, which then creates massive pumps and your heart rate is elevated the entire workout, so you end up burning more calories/fat, which is a WIN/WIN to me. You leave the gym a sweaty mess, with a huge pump, and it took probably half the amount of time it usually takes you to train.

The workouts below all took me under 45mins to complete. The point is to move fast, time under tension, and minimal breaks. We all have 24 hours in a day. You can find 45 minutes in that 24 hours to go fxcking hard!

Day 1: LEGS

1. Squats 4 x 10 (60-65%)
superset with
Deadlifts 4 x 10 2. Leg extension 4 x 12-15 (Drop set on last 2 sets)

superset with
Leg press 4 x 10 3. Lying leg curls 4 x 12-15 (Drop set on last 2 sets)
superset with
Barbell (or just bodyweight) walking lunges 4 x 30 steps

Day 2: CHEST

1. Flat bench press 4 x 8-10 (65%)
superset with
Pec dec fly 4x 10-12
superset with
Push ups 4 x Til failure 2. Incline press 4 x 8-10
superset with
Incline cable fly 4 x 10-12
superset with
Decline push up 4 x Til failure
superset with
Front plate raise 4 x Til failure 3. Decline bench 4 x 8-10
superset with
Decline cable fly 4 x 10-12
superset with
Db lateral raise 4 x 10 x (Dropset) 10

Day 3: BACK

1. Straight arm standing cable pulldowns 4 x 10-12
superset with
Low close grip cable rows (or DB rows) 4 x 10-12 2. Barbell bent over rows 4 x 8-10
superset with
Modified (lying) pull-ups 4 x Till failure 3. Pulldown tri-set (wide front, behind neck, underhand close grip) 4 x 10 x 10 x 10
*Drop weight with each exercsise 4. Seated cable rows (wide) 4 x 10
superset with
Seated cable row (close either under or overhead or neutral) 4 x 10
superset with
Close grip (triangle) pullup 4 x Til failure

Day 4: LEGS

1. Squats 4×6 (70-75%)
superset with
Jump Rope 1 Minute 2. Vertical leg press (use smith if no machine) 4 x 10
superset with
DB stiff leg deads 4 x 10 3. Close stance leg press or hack squat 4 x 10
superset with
Side-to-side step ups over bench (jumping) 1min 4. DB bulgarian split squat (using bench) 4 x 10
superset with
Jumping bulgarian split squat (no weight, using bench) 4×10
superset with
Step up (no weight, on bench) 4×10-15
*complete this entire giant set one leg, then switch legs and complete giant set… after each round

Day 5: DELTS

1. Single arm lateral raise 3 x 10 x 10 x 10
*Triple dropsets each counting as 1 set 2. Barbell front raise 4 x 10
superset with
Barbell upright row 4 x 10
superset with
Barbell standing shoulder press 4 x 10 3. DB arnold press 4 x 10
superset with
Lateral raise drop set 4 x 10 x 10 4. DB rear delt fly 4 x 10
superset with
Rope face pulls 4 x 10
superset with
Low cable front raise (use rope) 4 x 10

Day 6 (Optional): HIIT Sprints

1. 8 x sprint 50 yard,(half field), walk 50yrd the rest of the way, jog 100 yards back to start position

2. 2 x sprint 100 yards (full field) Walk 200 yards (up and back)

Dana Linn Bailey Totals 865 lbs At First Powerlifting Meet

In mid-August, Dana Linn Bailey announced that she’ll be switching from formal bodybuilding to powerlifting. On Sunday, September 10th Bailey competed in the Lehigh Valley Powerlifting Championships in the 138 lb (63kg) weight class in Allentown, Pennsylvania.

She ended up going 9/9 and totaled 865 lbs (392.5kg), which earned her first for her weight class. On top of her first place finish, she also qualified for Nationals, and crushed the women’s Open 138 lb national qualifying total of 710 lbs.

Her final lifts on the day included a 309 lb (140kg) squat, 209 lb (95kg) bench press, and 347 lb (157.5kg) deadlift. Check out her Instagram video below highlighting all of her third attempts.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey) on Sep 10, 2017 at 5:46pm PDT

There had been conversation in online forums about Bailey competing in the USAPL due to drug tests, but she addressed those concerns in her announcement YouTube video. In addition to the concerns, the USAPL requires athletes to have been drug free for at least three years before competing. Bailey’s last time on the Olympia stage was in the fall of 2014.

Bailey shared a photo on Instagram recapping the day, and wrote, “First @usapowerlifting lifting meet: Went 9 for 9, with 865lb total at under 63kg/138lb weight class, 429 Wilks score, WON 1st place in my class, AND Best Lifter Awarded, AND qualified for Raw Nationals in Orlando!!! I’d say it was a pretty good first time experience. Now on to Nationals!!! Huge Huge Thank you to @ct_whitney @whitney.sp for getting me ready for today!!! And now I guess programming for NATIONALS!!

#andchosenforthedrugtest #whowouldathought #wearegoingtodisney”

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey) on Sep 10, 2017 at 1:38pm PDT

It’s going to be interesting to see what Bailey can do with her numbers as she dives deeper into her powerlifting career. Could she eventually work towards some of the 138 lb records? Time will tell. We’re hopeful Bailey stays healthy and we’re excited to see what she’s capable of.

And if you’re interested in watching the video where Bailey makes her initial powerlifting announcement, then check out the clip below.

Feature image screenshot from @danalinnbailey Instagram page.

Competing at the Arnold | Dana Linn Bailey

March 13, 2018

Well I can’t say that I am super happy about my performance, but Im not really upset. I guess you could call it a good instead of great, which I always strive for great. I went 7/9 with an 877 total and a 440 wilkes at 133lb body weight. I missed my 3rd attempts in squat and deads so I got credited with my 2nd attempts which were slightly under my 3rd attempts at Raw Nationals. Although my squats and deads were not my all-time best, I did however hit a 12lb meet PR of 126 on bench. So obviously super excited to hit that in a meet and also save my mood.

But this is the sport of powerlifting. You either lift the weight or you don’t. No excuses can be made. You can’t blame judges. You can only blame yourself. So today I just wasn’t my best.

I go into every meet with the intent to win (not necessary win the meet, but hit all my PR’s). I train hard and take things very serious, sometimes too serious, so it is always very disappointing when you don’t perform your best when it matters the most, on the platform. So I obviously have a lot to work on. I want more and I am definitely capable of more. Losing isn’t always a bad thing, it can make you better. If everything went as planned, then yo think you did everything right and you don’t analyze your entire preparation. So yes, time to analyze, time to perfect form, time to get stronger, time to be better.

What’s next, not sure, but you better know I will be better. Progress isn’t about being better than someone else…It’s about being better than you used to be.

Dana linn bailey crossfit

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