Name: Playbook - Shaina Fata - Legs + Abs | Glutes Focused 🍑
Uploaded: 2024-04-24T03:58:07.614Z
Duration: 60 min
Description: Legs + Abs | Glutes Focused 🍑

Arael

Claudia

Another fun workout to add to the books if you need something different! This one is glutes-focused with a side of abs 🥵. Let’s get it!!!

EQUIPMENT

• dumbbells
• barbell / squat rack - optional if you want to just use heavy dumbbells instead! Sub the barbell back squats for dumbbell front squats.
• Plyo box or something equivalent that you can step up on!

Good luck and let’s MOVE 😝🙌🏾

• start standing with your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step 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

• Stand in the center of your mat and bring your feet out wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

Cossack Squats

• 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

MODIFICATION:
• Do a forward lunge (without box)

EXERCISE:
• Start standing in front of the box.

• Step on the box, engaging your core and glutes and slightly leaning forward.

• Press up to stand while driving the other knee up towards your chest.

• Step back down and repeat on your second side.

Step-Ups

Warm-Up

• begin with positioning the bar on your upper back - NOT YOUR NECK

• engage/brace your core and keep your chest lifted up

• keep your eyes forward as you lower, sitting back and down in the the heels

• push your hips back so that the glutes and quads are doing a majority of the work - do not pool your weight into your knees and calves

• press in to the heels and keep the legs and glutes engaged to press back up

• GO SLOW - this is not a race and your muscles will thank you later for the great form!

Barbell Back Squat

• Hold the bar in your hands with knuckles facing out. Bring feet hip width. 

• Engage your core and glutes.

• Lower the barbell to your knees, keeping your back flat.

• Press hips back and slightly bend at the knees.

• Squeeze glutes and core to pull the barbell back up.

Barbell Deadlift

• Start a few inches away from the box with a dumbbell in each hand.

• Place first foot up on box and press through your heel to drive the knee of your other leg upwards.

• Bring the second food down, following with the first.

• Repeat, completing all reps on one leg before moving to the next

DB Step-Up Knee Drives

• hold the dumbbells or kettlebells at your sides

• roll your shoulders back, keeping your chest up

• keep core activated the entire time

• walk forward, focusing on keeping the core engaged throughout

Farmer's Carry

SET 1

DO SAME REPS PER SIDE

• start standing with a dumbbell in each hand

• start to lower the dumbbells down one leg while simultaneously lifting the other leg up and back

• bend the leg of the planted foot and push your hips BACK

• bring your chest to hip level while keeping the back straight

Single Leg Deadlifts

MAKE SURE TO DO BOTH SIDES

• from a half kneeling position, hold the dumbbell on the outside of your leg

• lift the weight diagonally across your body

• twist to the side until the dumbbell is above your head

• lower the weight back to the starting position, using control

Kneeling Woodchops

SET 2

• Start by placing your heels on the yoga blocks or whatever surface you are using.

• Heels should be hip width with toes turned very slightly out.

• Bring the kettlebell or dumbbell up to your chest.

• Squat down, keeping the chest up and pushing your hips back.

Raised Heel Goblet Squats

MAKE SURE TO DO BOTH SIDES

• start with your forearm on the floor, parallel to the top of your mat

• slowly rock to your side, keeping your shoulders above your elbow

• stack the feet

• keep the hips lifted at shoulder height

• don’t push your hips back!!

• keep your core engaged and try to hold steadily

Forearm Side Plank Hold

SET 3

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

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

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

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

Legs + Abs | Glutes Focused 🍑

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