Name: Playbook - Shaina Fata - Lower Body - Glutes Heavy 🥵🍑
Uploaded: 2024-02-29T22:26:42.966Z
Duration: 45 min
Description: Lower Body - Glutes Heavy 🥵🍑

Ashli

Angie

Get ready for your legs to be WORKED 🔥🔥. This one is spicy while building and strength if your entire lower body! We put a little extra emphasis on the glutes for this one 😎.

EQUIPMENT
I use 30-lbs, 35-lbs, & 40-lbs for this workout. You can I’ll be fine with only one or two sets of dumbbells if that’s all you have available :).

Good luck and get moving 😝!!

• start standing with feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• 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

• 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

Warm-Up

• hold a dumbbell on each shoulder and bring your feet hip width apart

• sink down in to a squat

• lower to a knee stand, one foot at a time

• press back up, one foot at a time

• stay low in the squat and keep repeating, switching the dominant leg each time

• you should never stand fully up with this exercise!!

Squat Up/Downs

DO REPS ON EACH SIDE
1 REP = 1 DEADLIFT + 1 SQUAT

• Start with dumbbells or kettlebells in each hand

• Bend one leg, placing your toes/ball of your foot on the floor with your heel raised.

• Keep the spine straight as you fold over, slightly bending the knees and pushing your hips back.

• Try to keep the weights as close to your legs as possible! Don’t lower the chest below your hip height.

• Your glutes and core should be engaged!

• lift back up to standing and then immediately sink down in to a staggered squat

• repeat # of reps and then switch sides

Staggered Deadlift to Squat

1 REP = 1 SIDE LUNGE + 1 SUMO SQUAT

• start with feet wide apart and dumbbell or kettlebell in each hand

• toes should turn slightly out to the sides

• lunge off to one side, pushing the hips back and tightening the core

• dig into your heel and activate the glutes to protect your lower back

• press firmly into the foot to straighten yourself up back through center

• squat down in to a sumo squat, slightly hinging at the waist and putting weight in to the heels

Side Lunge to Sumo Squat

Superset 1

DO SAME REPS EACH SIDE

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

DO REPS PER SIDE

• start on your side with your forearm rested on the ground to hold your chest up.

• place your feet together and bend the knees slightly, making sure they are in front of your hips

• place a weight on the outside of your thigh

• press in to your bottom knee while engaging the glutes and core to lift the hips up

• simultaneously split your knees to open as wide as possible without bringing the feet apart

Clam Shell Variation

Superset 2

Lower Body - Glutes Heavy 🥵🍑

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

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Always so so good! Loved these exercises 🫶✨✨

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

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Elena

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

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Love these workouts and you are an inspiration! Working my way up to 25lb DBs 💪

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🔥 I needed this! Sweaty and spicy 🥵🌶

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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 💗

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That’s all!

First day back bc of Covid, it was tricky had to drop to 20 pounds but I finished! 🤙🏼

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this is a favorite! Love that it’s challenging, burns, and (kinda) fun for me!❤️

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ania

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So fun!! Definitely felt the legs burning. Let’s gooo 🤠

Never disappointed💥
Used 20lb instead of 15lb. Stronger everyday 👏🏻

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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!

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Short but sweet 🤍 in, 30 minutes, out and super sweaty! Would appreciate a break timer 😊🙏🏼

Andria

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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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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

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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!

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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

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OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

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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

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Aïssatou

Thank you for doing these low impact leg sessions! My knees thank you and my legs still feel worked hard! 😁

Hillary

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Love the tough workout in a shorter time!

Lower Body - Glutes Heavy 🥵🍑

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