Name: Playbook - Shaina Fata - Leg Day 🍑 | Functional Training
Uploaded: 2024-02-29T22:26:42.962Z
Duration: 40 min
Description: Leg Day 🍑 | Functional Training

Susibel

Angela

Functional training is working the body in ways that will train your muscles to be ready for activities you perform in every day life. 

This workout will work your whole lower body with emphasis on the glutes 🍑 and quads 🔥. 

Your stability, core strength, and mobility will all be challenged in this set for a truly spicy and FUNCTIONAL leg day 😎.

EQUIPMENT:
Dumbbells (I use 45-lb dumbbells for the entire workout)

• start standing with feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• start standing at the back of your mat

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward Lunges

• bring your feet wide and slightly turn the toes out to the side

• lower into a side lunge, bending one knee, pushing the hips BACK and hinging slightly at your waist

• keep your core engaged and back straight!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

Side Lunge Slides

• Start on your back with feet on the floor and arms along your sides.

• Dig into your heels but keep the feet flat as you lift up.

• Squeeze your glutes firmly at the top!

Bridge Lifts

Warm-Up

• start standing about a foot in front of the box or bench with a dumbbell on each shoulder

• press hips back and lower down until your glutes touch the box

• press through heels and stand back up

DB Box Squats

• start standing at the back of your mat with a dumbbell in each hand

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

DB Forward Lunges

DO 8 PER SIDE

• Start with a dumbbell hanging off to your side and extend the other arm out straight to the side at shoulder height.

• Try not to side bend as you squat down and back into your heels.

• Push your hips back and squeeze the glutes.

• Press into the heels to stand back up.

Uneven Suitcase Squat

• hold a heavy kettlebell or dumbbell in between both hands

• bring legs wide, slightly turning the toes outward

• lunge to one side, pushing the hips back and holding your core tight

• press into the pinky edges of the feet

• keep low as you slowly slide from side to side

Lateral Lunge Slides

• Sit on the floor against the bench with your legs bent and place a heavy weight on your hips. You may need to adjust to get it comfortable.

• Lift your hips up and adjust your shoulders so they rest comfortably on the bench. Feet should be hip width.

• Squeeze your glutes, lifting into a bridge and digging in to your heels.

• Lower back to starting position

DB Hip Thrusts

Leg Workout

Leg Day 🍑 | Functional Training

I've been off schedule for more than 2 weeks ,getting back 💪🏽🏋🏻‍♀️

Diane

Amanda

Glutes 🔥 | 6 Exercises

Always so so good! Loved these exercises 🫶✨✨

Rachael

Nova

Legs + Glutes 🍑 | DB Supersets

Caitlyn

Her trainings are amazing! I'm always motivated to do them!

Claudia

Leg Day PUMP | Intense 🔥

Great way to start a Monday! This one will have you feeling the burn 🔥

Glutes Workout 🍑

Ashli

Angie

Lower Body - Glutes Heavy 🥵🍑

Rachel

Sabrina

Alexis

Legs + Glutes | Supersets

Elena

This was awesome! Only made it through 3 rounds. Goal will be 4 next time!!

Casey Lyons

Jessi

Elevated Legs + Glutes | DB Circuit

Barbara

Laura

Jessica

Leg Day SLOW BURN | DB Circuit

Ivis

Jaimie

Lower Body Slow Build 🔥 | Kettlebell Only

Glutes Workout | Kettlebell Only

Love these workouts and you are an inspiration! Working my way up to 25lb DBs 💪

Loved this one- it went by super fast and was nice and sweaty.

Leg Day | Quad-Focused | Follow-Along

Alaysha

Brandi

🔥 I needed this! Sweaty and spicy 🥵🌶

Build the Heat 🔥 | Leg Day

It make me sweat and really test my balance

Zule

This workout oooh! My legs are still shaking. 🔥

Daniela

Whew. That was brutal! 🥵🥵 My legs are shaking!

Ellie

Leg Day BURN | DB Circuit

It burned ☄️ and I loved it!! More of these please 👏🏻

That was exactly what I needed today 💗

Diana

Legs + Booty PUMP | Kettlebell Only

Haifaa

Bulgarian split squats 🔥🥵
That’s all!

First day back bc of Covid, it was tricky had to drop to 20 pounds but I finished! 🤙🏼

Rebecca

Insanity Leg Day | Follow-Along

this is a favorite! Love that it’s challenging, burns, and (kinda) fun for me!❤️

Brittany

Glutes + Quads | DB Circuit

Legs Tone + Burn | DB Circuit | Follow-Along

ania

Soni

Anna

Booty Burn 🔥 | DB Circuit

So fun!! Definitely felt the legs burning. Let’s gooo 🤠

Never disappointed💥
Used 20lb instead of 15lb. Stronger everyday 👏🏻

Leg Day 🔥 | DB Circuit

Wasn’t ready for this 😅 got it done w/ a few mods

F****** hell so hard!!! And sooo Good!! 😮‍💨😮‍💨😮‍💨

Emilie

That was awesome! Toughest leg workout I’ve had in a long time!

Legs + Booty | DB Circuit

Short but sweet 🤍 in, 30 minutes, out and super sweaty! Would appreciate a break timer 😊🙏🏼

Andria

Lower Body | Quads + Glutes

Giovana

These workouts are the best, by far my favorite person to follow along with. Enjoy her Instagram too! So positive and honest. Love her! Ohhh anddd Golden Milk that she sells at her company— SO good with such healthful, beneficial ingredients.💛✌️🫶

Lower Body | DB Circuit

Lower Body Fire 🔥 | DB Circuit

Melissa

Lower Body DB Burn 🔥 | Circuit

Victoria

Jessica Fata

Lower Body | Circuit

Hadeel

Legs + Booty | Fully-Guided

Legs + Booty | No Equipment

Loved it!🔥💦💯 simple moves but 🔥🔥

Jennifer

Great workout! I did have a question regarding the one leg dead lift. I have a tilted hip forward (left hip) and so usually single legged balancing are hard for me, since I lean too much to my right. Regular deadlifts would work in this case? Or what modifications would you recommend? 

I did try to put the other leg down like you mentioned on this workout but i was still wobbly the entire time. Any input would be lovely! Thank you 💕

Kyssila

Leg Workout | Fully Guided

Carol

I love this format, but to be clear, I want to be able to listen to the music I’m feeling along with your melodic voice guiding ;). If I keep sound on, then the music competes. In an ideal world, we’d be able to select voice, voice+music, or silent. But doubt playbook has that functionality! Loving the app and starting to see some real changes!

Sara

Legs + Booty Circuit

Leg and Booty intervals was KILLER. I was a peak until the cool down. 
It’s so nice to have a trainer/instructor who encourages a warm up and cool down/ stretch. 
I’ve been to many group classes where that is skipped.

Love these quick ones that get me sweaty but energized in a flash, thanks!

Carolina Herbst

Low Impact Legs + Booty | Knee-Friendly!

OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

Booty Burn 🔥

I think I died at one point but my legs are stronger than ever 🙌🏼🔥

Emily

that was so brutal???!! i was not expecting that on this fine tuesday morning but i am here for it!

Ooooo yay!! My first morning sweat sesh with you! My legs are on 🔥!

Christina Tafolla

Legs + Booty | Full-Guided

Aïssatou

Thank you for doing these low impact leg sessions! My knees thank you and my legs still feel worked hard! 😁

Hillary

Low Impact Legs + Booty | Fully-Guided

Love the tough workout in a shorter time!

Leg Day 🍑 | Functional Training

Community

More workouts from Shaina Fata