Name: Playbook - Shaina Fata - Leg Day | Glutes - Focused 🔥
Uploaded: 2024-04-24T03:58:07.610Z
Duration: 45 min
Description: Leg Day | Glutes - Focused 🔥

marissa

First time back in about a year. This workout was perfect for getting back to working out.

Aysha

Arael

Another one that will seriously hit your lower body! Especially those glutes 🥵🍑!!

I’m using 35-lb & 45-lb dumbbells. The bank is optional! You can always do glute kick-backs with a dumbbell wedged behind your knee.

Grab your equipment and let’s do this 😝!!

• 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

• 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!

• stand up back through center and repeat the lunge on your other side

Side Lunges

• start standing with feet hip width apart

• bring one knee up towards your chest and grab a hold of the calf with both hands, interlocking your fingers

• draw the knee up and back, tipping your chest slightly back to stretch the hip flexor in your standing leg

• place the foot back down and repeat on your other side

Knee Hugs

• bring your feet together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• 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

DO SAME REPS EACH SIDE

• Sit on the floor against the bench with your legs bent and place a heavy weight on the thigh of your planted foot.

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

• lift one leg up, letting the knee bend

• Squeeze your glutes, lifting into a bridge and digging in to the heel of the planted foot.

• Lower back to starting position

Single Leg Hip Thrusts

DO SAME REPS ON EACH SIDE

• Start with dumbbells or kettlebells in each hand

• Bend one leg, placing your toes/ball of your foot on the floor with your heel raised.

• Keep the spine straight as you fold over, slightly bending the knees and pushing your hips back.

• Try to keep the kettlebell as close to your legs as possible! Don’t lower the chest below your hip height.

• Your glutes and core should be engaged!

Staggered Deadlifts

DO SAME REPS EACH SIDE

• place one foot in the band with the band resting on the ball of your foot

• lean forward to grasp on a stable surface

• brace your core!!

• with the other foot firmly planted, kick back the banded foot until the leg comes to a full extension

• make sure you are kicking back and then UP to engage the glutes

• slowly bend the knee to lower and repeat

Band Glute Kick-Backs

• bring two even surfaces a 1-2 feet apart (test out the distance by practicing a couple squats)

• stand with feet wide and toes turned out with a dumbbell in each hand

• squat down, slightly hinging at the waist and pushing your hips back so your engaging the glutes

• go low enough to almost or completely tap the head of your dumbbells to the floor

• press into the heels to lift back up and repeat

Deficit Sumo Squats

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

Leg Day | Glutes - Focused 🔥

I love this one! Going to keep this one on repeat for full body! 💪🏼

Abby

Full Body | 20-Min | No Equipment 🔥

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

Jessica

MaryEllen Bowman

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Barbara

Build & Burn | Full Body 🥵

Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

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Claudia

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Amanda

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Gina

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

12-Min STRENGTH CARDIO 🥵

Mhm yep love a yummy Shaina workout 💪🏼

Upper + Abs | Burner 🔥

Full Body 🌶️| Strength + Cardio

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Full Body | DB Circuits 💪🏾

Samantha

Sophia

Arms + Abs | BUILD 💪🏾

Jessi

Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

Felicity

Legs + Glutes | Build & Burn 🔥

Dari

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

Leg Day | Glutes - Focused 🔥

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