Name: Playbook - Shaina Fata - Legs + Glutes
Uploaded: 2024-05-08T00:27:48.255Z
Duration: 45 min
Description: Legs + Glutes

Claudia

One of my favorite leg days! That was fire!!!

Barbara

Miranda

Florence

Working that lower body today 🥵🍑.

I would grab a couple heavier sets of dumbbells today (one set medium/heavy & one set heavy). You’ll also need a small elevated surface to elevate your foot!

You have 3 supersets! Complete all rounds of the 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 back of your mat

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward 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

• 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 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

Warm-Up

• 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 PER SIDE

• Let dumbbells hang along the sides.

• Draw the outer hip of your forward foot BACK at the curtsy, trying to keep the hips from turning.

• Your knees should be at 90 degree angles.

• Draw up from the curtsy and drive your knee up towards your chest.

• Keep the core tight!

Curtsy to Knee Drive

Superset 1

DO REPS PER SIDE

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• lift the knee up to extend and then dip it back down

• complete reps and then switch to your other side

Front Elevated Lunge Dips

• sit down with your legs tucked beneath you and knees slightly wider than the hips

• your big toes should be touching

• hold a dumbbell up to your chest with both hands

• use your glutes and core to lift up into a knee stand, engaging the glutes at the top

Knee Stand Glute Squeeze

Superset 2

• start in a squat with your feet slightly wider than the hips hips at knee height

• step one foot forward, leading with your heel and slowly rocking from heel to ball of foot 

• pressing into the front foot, step your other foot forward, again leading with the heel

• keep walking for the full time, turning if you need to

Squat Walks

• start standing with a dumbbell in each hand

• lunge forward, bringing the legs to 99 degrees while keeping your back straight (you’ll be slightly hinging at the waist)

• keep your inner thighs engaged as you step the other foot forward and lunge

• keep walking for the full amount of reps

• focus on keeping your core engaged, inner thighs tight, and not rushing it!!

Walking Lunges

Burnout Superset

Legs + Glutes

MaryEllen Bowman

Full Body | Functional 🔥

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

Abby

Full Body | 20-Min | No Equipment 🔥

Sandra

marissa

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

Jessica

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!

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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Arael

Legs + Glutes 🍑

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

Aysha

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Amanda

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Gina

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

Valerie

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Mhm yep love a yummy Shaina workout 💪🏼

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Full Body 🌶️| Strength + Cardio

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

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Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

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Samantha

Sophia

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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!

Legs + Glutes

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