Name: Playbook - Shaina Fata - Leg Day PUMP | Intense 🔥
Uploaded: 2024-02-29T22:26:42.955Z
Duration: 45 min
Description: Leg Day PUMP | Intense 🔥

Diane

Caitlyn

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

Claudia

Your legs will thank you later 🥵… maybe not right after 😂 but later 🔥.

This one works your entire lower body with some heavier weights encouraged! 

You’ll need a barbell or some heavier dumbbells 💪🏾.

It is encouraged to increase your weight as you decrease reps! 

Good luck and let’s MOVE 😝.

• 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

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squat | Warm-Up

• Place the barbell across your upper back.

• Step backward and behind your front leg, keeping your core engaged and back straight.

• Bring your back knee down until both legs reach 90 degrees in a curtsy.

• Step back to the initial position.

Barbell Curtsy Lunges | Warm-Up

Warm-Up

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

• make sure you are sitting in to the heels and keeping your knees above your feet NOT in front of your feet

• increase weight on the barbell as you decrease reps!

Barbell Back Squats

DO SAME REPS PER SIDE

• Place the barbell across your upper back.

• Step backward and behind your front leg, keeping your core engaged and back straight.

• keep your pelvis facing forward as much as possible

• Bring your back knee down until both legs reach 90 degrees in a curtsy.

• press in to your front foot to push back to your initial position

• increase your weight as you decrease reps

Barbell Curtsy Lunges

• Start with a barbell or free weights and let them hang or sit on the ground in front of your body.

• Bring your feet wide and slightly turn the toes outward. 

• Sink down into a sumo squat, pushing the hips slightly back. Make sure the knees are not in front of the ankles!!

• slightly hinge at the waist as you lower into the squat

• Squeeze your core engaged!

WITH A BARBELL

• you are lowering until the weights touch the ground

• keep the barbell in front of your knees

• increase weight as you decrease reps

Sumo Squats

• Sit on the floor against the bench with your legs bent and place a heavy free weight OR barbell on your hips

• 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

• increase weights as you decrease reps

Hip Thrusts

• place a dumbbell where your feet are going to be

• start laying on your stomach on the ground or a bench with your hands under your forehead or holding on the side of the bench

• grab the dumbbell with your feet, letting it hang off of them by firmly pressing the feet towards each other

• keep your knees close together as you curl the dumbbell up with your legs

DB Hamstring Curls

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

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

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🔥 I needed this! Sweaty and spicy 🥵🌶

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This workout oooh! My legs are still shaking. 🔥

Daniela

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

Ellie

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

That was exactly what I needed today 💗

Diana

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That’s all!

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

Rebecca

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

Brittany

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ania

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Anna

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

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

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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!

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

Andria

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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.💛✌️🫶

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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 💕

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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

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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

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OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

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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

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Aïssatou

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

Hillary

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Love the tough workout in a shorter time!

Leg Day PUMP | Intense 🔥

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