Name: Playbook - Shaina Fata - Legs + Glutes | Supersets
Uploaded: 2024-02-29T22:26:42.969Z
Duration: 50 min
Description: Legs + Glutes | Supersets

Rachel

Sabrina

Alexis

Andre

Mayra

Angela

It was hard but great!! Definitely challenging I wanted to finish early but i didn’t

Erika Suarez

oliana

Camilla Porath

A little taste of the new workout program I’m working on 🤪! This is similar to the format and style I will be using for that!

IMPORTANT: You will notice that each round may have a different amount of reps from the last. Make sure to check off each time you complete an exercise so that is shows the correct amount on the next round!

Good luck 😝!

Sit back in to your heels and engage the glutes & core.

Bodyweight Squats

Backward Lunges

Sit in to your heels and push the hips back.

Side Lunges

Knee Hugs

Warm-Up

MAKE SURE TO DO BOTH SIDES

• hold the kettlebell or one heavy dumbbell on one shoulder

• bring feet hip width apart

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

• press into the heels and feet to stand back  up

Racked Squats

• grab two kettlebells or two dumbbells

• bring your feet wider than the hips and turn your toes slightly outward

• start to lower the weights towards the floor while bending your knees and keeping your back straight

• hinge at the waist to get your chest as close to hip level as possible

• push into the feet and engage the core and glutes to stand back up

Double KB Sumo Deadlifts

Superset 1

MAKE SURE TO DO EACH SIDE

• place your foot on an elevated surface about 1-4 inches high

• bring the kettlebell or dumbbell outside the leg that is planted on the surface

• lunge back, bringing both knees to 90 degrees

• keep your core tight and inner thighs squeezing 

• lift the back knee up to straighten the leg and then dip back down into the lunge

• step forward and repeat

Front Elevated Back Lunge Dips

• bring your heels onto the elevated surface

• bring the kettlebell or dumbbell up to your chest

• squat down, bringing your elbows to your knees while pushing the hips BACK

• keep your core engaged and back as straight as possible!

• eyes should face FORWARD

Heel Elevated Goblet Squat

Superset 2

MAKE SURE TO DO BOTH SIDES

• start with a kettlebell or dumbbell in the hand of the leg that will be raised

• hinge at the waist, bringing the dumbbell towards the floor and your foot up

• keep your back straight and core engaged! Your core is KEY for stability.

• engage the full leg as it goes up and back

• slowly lower the foot back down and come back to standing

Single Leg Deadlift

• start with a kettlebell or dumbbell held up to your chest

• bring your feet wide, and turn the toes slightly out

• bend at one knee and lunge off to one side

• as you sink down, keep the other leg straight and pick up the toes

• push your hips BACK!!

Cossack Squats

Superset 3

Legs + Glutes | Supersets

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 🍑

Susibel

Leg Day 🍑 | Functional Training

Ashli

Angie

Lower Body - Glutes Heavy 🥵🍑

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!

Legs + Glutes | Supersets

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