Name: Playbook - Shaina Fata - Lower Body PUMP 🍑
Uploaded: 2024-05-08T00:27:47.948Z
Duration: 50 min
Description: Lower Body PUMP 🍑

Sandra

marissa

Lizeth

Another killer leg day to switch things up in your routine 😝.

I’m almost 24 weeks pregnant here! Make sure to do what you know YOUR body needs 💪🏾

EQUIPMENT
• dumbbells - I use various between 30-40-lbs
• kettlebells (optional)
• bench or equivalent - you can do the exercises right from the ground if you don’t have a bench

Good luck and let’s MOVE 😝

• start with your heels on the elevated surface, making sure that the balls of your feet are planted firmly on the floor

• bring a dumbbell up to each shoulder 

• squat down as far as you can, keeping the back straight and core engaged

• use your quads and press into the feet to stand back up

Raised Heel Squats

DO SAME REPS PER SIDE

• start with one foot on the bench and a dumbbell in the same side hand as that foot

• have your other leg hovering off to the side and hold on to a stable surface (if you have that option)

• slowly lower the hovering leg back and behind your other leg

• keep your toe pointed and try to tap the ground with it

• press firmly into the planted foot to push back up to standing

Deficit Curtsy Press

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

• stand with feet hip width and a weight in each hand

• hinge at the waist and bend your knees, keeping your back straight as you lower the weights towards the floor

• USE YOUR GLUTES & CORE not your lower back 🙅🏾‍♀️

• stop when the weights hit the ground or when your chest is at waist height

• use your core and glutes to pull back up and repeat

Suitcase Deadlift

• start with one foot on the elevated surface and the other on the ground 

• lightly jump up and shuffle to the other side so that you land the other foot onto the surface and squat down low

• pick up speed as you shuffle from side to side, remembering to get low in a squat on each side

Uneven Shuffle Squats

Lower Body PUMP 🍑

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 🔥

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 🔥

Arael

Legs + Glutes 🍑

Yoga for Hips & Splits

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

Aysha

Leg Day | Glutes - Focused 🔥

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!

Lower Body PUMP 🍑

Community

More workouts from Shaina Fata