Name: Playbook - Shaina Fata - Legs + Glutes 🍑
Uploaded: 2024-05-08T00:27:48.096Z
Duration: 50 min
Description: Legs + Glutes 🍑

MaryEllen Bowman

Arael

Only 5 exercises to crush today 😝!!

I am 22 weeks pregnant doing this workout 🫡😆! You got this!!!

I’m using a barbell, 30-lb & 45-lb kettlebells for this. 

SUBSTITUTIONS

• back squats - do dumbbell front squats

• banded lateral step squats - do lateral steps with dumbbells on your shoulders

• 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 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

• 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 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

• 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

DO SAME 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

DO SAME REPS PER SIDE

• start standing with your feet close together and the band resting on the ankle of your outside foot

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

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

• stand up and step back through center

• repeat all reps before starting on the other side

• Start with a weight in each hand, knuckles facing forward.

• Slowly lower the weights with a slight bend in your knees, bending at the hips and keeping your back straight.

• Lower weight until you feel a slight stretch in your hamstrings. 

• Drive your hips forward and use your hamstrings to power back to standing.

Deadlifts

• grab a heavy dumbbell or kettlebell and bring your back to the wall

• lower your hips down until they get to knee height

• you want your heels to be directly under your knees!

• keep your back straight and hold the core tight while squeezing the inner thighs

• it helps to take slow, controlled breaths and keep pressing the feet DOWN

Wall Sits

Leg Day

• soften your knees and lift the hips up as you fold over

• relax your neck and shoulders

Wide Leg Forward Fold

• it is OKAY if your shin is not parallel with the top of the mat

• walk the back leg back and let your hips sink before folding over the shin

• place a pillow, blanket, or block if you are extra tight in the hips

Pigeon Pose

• step the foot outside your hand and turn the toes slightly out

• you may want a block to place underneath the palm that is staying on the ground

• twist toward the leg to grab a hold of the foot with your opposite hand

• push your chest out in to a light backbend

Low Lunge Quad Stretch

• resist the urge to pull your feet close and instead bring them out away from the body until the toes start to come apart

• scoop the flesh out from underneath your sit-bones

• lift the chest UP to lengthen the spine

• fold at the hip creases until you can't anymore and THEN drop the neck

Bound Angle Forward Fold

• scoop the flesh out from underneath your sit-bones

• lift the chest UP to lengthen the spine

• fold at the hip creases until you can't anymore and THEN drop the neck 

• relax your neck and shoulders

Straight Leg Forward Fold

Cool-Down

Legs + Glutes 🍑

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!

Barbara

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!

Upper + Abs 🔥

Yoga for Hips & Splits

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

Aysha

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Claudia

Legs + Abs | Glutes Focused 🍑

Upper Body PUMP 💪🏾

Amanda

Leg Day 🍑 | 5 exercises 🔥

Gina

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

Valerie

12-Min STRENGTH CARDIO 🥵

Mhm yep love a yummy Shaina workout 💪🏼

Upper + Abs | Burner 🔥

Full Body 🌶️| Strength + Cardio

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Full Body | DB Circuits 💪🏾

Samantha

Sophia

Arms + Abs | BUILD 💪🏾

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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