Name: Playbook - Shaina Fata - Legs + Glutes 🍑 | DB Supersets
Uploaded: 2024-02-29T22:26:42.951Z
Duration: 45 min
Description: Legs + Glutes 🍑 | DB Supersets

Diane

Always so so good! Loved these exercises 🫶✨✨

Rachael

Nova

Doubled up with day one of th new year’s challenge and feeling the BEST burn! 😅🥵

Kate

A fun and SPICY 🥵 lower body workout with some creative and hybrid workouts to really bring on a challenge 🔥.

You’ll need dumbbells for this one! I recommend going heavier all around. 

We’re working with 3 supersets! Complete all the rounds in each superset before moving on to the next.

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

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back 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!

• 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

1 REP = 1 SQUAT + 1 LUNGE
DO SAME REPS PER SIDE

• start standing with feet hip width and a dumbbell on one of your shoulders

• extend your other arm out straight to the side

• squat down, pushing the hips back and keeping your back straight

• press into the heels to stand back up

• lunge back, bringing your knees to 90 degree angles and keeping your inner thighs tight

• step back forward to your starting position 

• complete all reps before switching sides

Unilateral Squat to Back Lunge

DO SAME REPS PER SIDE

• start by standing a couple feet in front of the wall

• place one foot up on the wall and then lightly hop to adjust yourself so that you are the length of your shin away from the wall

• grab a dumbbell in each hand

• lightly bend the knees and press the hips back to do a deadlift

• use your core and glutes to pull back up

• complete all reps and switch to your other side

• keep your back straight and core tight!!

Wall Single Deadlifts

Superset 1

• Hold the kettlebell or dumbbell up to your chest and take the feet 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

KB Cossack Squats

1 REP IS FORWARD & BACK

• start standing in the middle of your mat with dumbbells hanging at your sides

• lunge forward, keeping your spine straight and inner thighs squeezing

• both legs should bend to 90 degrees

• step back to standing, then immediately lunge backwards, again bringing the legs to 90 degree

Forward to Back Lunges

Superset 2

• 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

DO SAME REPS EACH SIDE

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

Superset 3

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

Amanda

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Caitlyn

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

Claudia

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

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Angie

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Rachel

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Alexis

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Elena

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

Casey Lyons

Jessi

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Barbara

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Jaimie

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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.

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Alaysha

Brandi

🔥 I needed this! Sweaty and spicy 🥵🌶

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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

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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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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

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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

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.💛✌️🫶

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Melissa

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Victoria

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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!

Legs + Glutes 🍑 | DB Supersets

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