Name: Playbook - Shaina Fata - W1/D1 Leg Day 🍑
Uploaded: 2024-05-03T05:45:13.097Z
Duration: 45 min
Description: W1/D1 Leg Day 🍑

After 5 months of not touching a single weight because of torn ligaments in my hand and a dislocated wrist, got back at it today!!! Felt so good to move again even if I couldn’t do all reps 😃👏🏻😃👏🏻

Lorien

Courtney

Loved this workout, my first one from the app! 😍

Corina

Great workout! Getting back after months off is tough!!!! I finished one round of everything and still broke a sweat!

Janette

Cristal

I burned 536 calories in 49 minutes really good workout

Krisna

Enjoyed this even though I couldn't do all of the reps due to time. If this is a preview of what's to come for the next 3 weeks, I'm looking forward to being pushed!

Hart

Cherai

Sarah

I almost passed out, in a good way. This was rough..

Lucinda

Finally checking out your programs on here instead of instagram. Thank you

Lady Vitality

Excellent. I’ve been waiting for someone to create a workout program like this - truly focused on dumbbell training. It was tough but really really good. Thank you!

Winter

Benedetti

It was really good!!! Felt the burn and my legs were shaking thanks!

Cristina

Camille

Florence

I have adhd and these workouts are fun because we can do th from home, and I now know my yeti can be used for something useful besides drinking! Lolllll

Samantha

Awesome!! Hard, but feels so good!!💪🏼

Ashley

Romina

Satshani

Doris Madrigal

Amanda

Jennifer

Kate

Janita

kicked my ass. Had to do lower weights for higher reps 🥵

Stephanie

This leg day was brutal. I didn’t realize it was multiple rounds and I had to go back and finish.. I love it. I’ve never sweat like I sweat today weightlifting. This was way more challenging. I’m focusing on form with my side lunges because your girl was struggling. Loving this so far.

That was hard work. Legs are on fire but feel great.

Best leg day I’ve had in a while! Can’t wait to do more of this program!

Anonymous

Great workout! Love the layout and how easy it was to follow. Allowing me to mark off each set and a timer ready, takes all the thinking out of it and you can focus just on the workout

Nayeli

Danielle

Yesenia

Hunter

Day 1: This was a great one to start with! My legs are jelly.

Rachael

It was great, got the heart pumping and can feel it in the legs!

Jessica

It was my first workout with you app 
Thanks, I really enjoy it

Deny

Jo🌸

I didn’t want to start this program because I didn’t want to commit to more than 30 min per day. Guess what-there is no growth in comfort. This was exactly what I needed to start off my winter building before race season. I tried another trainers’ day 1 yesterday and bounced right back to you, Shaina. You get IT!

Legs are absolutely shaking, but had so much fun the entire time! ❤️

Jasmine

I took it slow but focused and my butt and quads are on fire 🔥 LETS GOOOO!

Valeria Aceves

Elvira

Great workout structured well and challenging.

Autumn

Didn't have a bench to do the hip thrusts, but otherwise, great workout! # 2 for the day

Cara

I was unsure whether the one leg sets were 10 per side or 10 total.

Lyndsey

Absolutely amazing, loved it. Back to strength training after 5 months. 💪Thank you

Marta

Week 1 Day 1, let's goooo 😝. We are focusing on quads and glutes today while overall hitting that lower body!

You will see mostly drop sets throughout this workout with 2 stand-alone exercises of 5 rounds and 2 supersets of 4 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• 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

• 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

MODIFICATION:
• Do a forward lunge (without box)

EXERCISE:
• Start standing in front of the box.

• Step on the box, engaging your core and glutes and slightly leaning forward.

• Press up to stand while driving the other knee up towards your chest.

• Step back down and repeat on your second side.

Step-Ups

Warm-Up

• Bring the kettlebell to the center of your chest.

• Bring your feet a little wider than the hips and turn your toes slightly outward.

• Squat down, bringing elbows as close as possible to your knees while keeping the chest lifted.

• Press into the heels to stand back up.

Goblet Squats

• start with feet wide apart and a dumbbell on each shoulder

• 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

• Start a few inches away from the box with a dumbbell in each hand.

• Place first foot up on box and press through your heel to drive the knee of your other leg upwards.

• Bring the second food down, following with the first.

• Repeat, completing all reps on one leg before moving to the next

DB Step-Up Knee Drives

Superset 1

• 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

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 Thrusters

Superset 2

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

W1/D1 Leg Day 🍑

I love your workouts on insta and I’ve been saving them and doing them religiously since having my 3rd baby! I’m back to my pre baby weight just doing the random workouts you post! I want to continue losing weight and building muscle so I bought your app and I can’t wait to really follow along with your programs!

Very excited to start this one! I will do it along side your mobility program!

I love you Shaina baina! Excited to start doing builder! 💞💞💞

Molly

Introduction

RosiGarcia

Delia

W1/D2 Upper + Abs 🔥

That one took me to another galaxy 😮‍💨

Gianna Gaudio

W1/D3 Lower Body

Itzel

Uhuru

W1/D4 Upper Body

W1/D5 Full Body 🥵

Thelma

Great and not too tough, just Perfecto for a Monday 💕.

Vanessa

W2/D1 Leg Day 🍑

Amazing as always! Highly enjoyed this one! Loved the ab work!

Tried my best on this one, energy level wasn't the greatest working out

Diane

That last round of abs... was a killer 🔥🤘🏽

W2/D2 Arms + Core 💪🏾

Good session. Would love to have an alternative for the box jumps.

Legs are a mess from this round. The lateral explosive knee, I just couldn't workout. The dyspraxia in me stopped that one. Is there an alternative??

W2/D3 Legs + Glutes

Arms were shot by the end of this workout and only made it through 3 rounds of pushups. Determined to get stronger! Loved it.

W2/D4 Upper Body 🔥

Andrew

Shattered, but feel amazing. Left shoulder gave up on the 3rd set of burpees, so had to call it quits.

W2/D5 Total Body 🥵

W3/D1 Leg Day 🍑

Swapping the last exercise for some sprints on the treadmill. Loved this one!

Killer ,barely made it but I did💪🏽👍🏼

Deneen

W3/D2 Arms + Abs 🔥

OMG those front elevated back lunge dips 🔥! I didn't think I'd make it past the first round of those, but I pushed through! I feel extra proud of myself after this one!

Eiman

First workout 3 weeks post-op and felt great. Those elevated back lunges were insane. I had to ditch the elevation after the first round. Happy to be back!! 💪🏼🧚

sara

W3/D3 Lower Body

Wow! I'll go ahead and file "elevated pike push-ups" under things I had no idea I could do! Another great workout!

W3/D4 Upper Body 💪🏾

Noella

Awesome workout💪🏼 Kicked my butt 🔥

Another great workout! Those step-up knee-drives are so tough, but so worth it!

W3/D5 Full Body 🥵

Wow...wall suts did me in. Brings back memories of high school basketball!

Diana

W4/D1 Leg Day 🍑

I'm very happy to see my strength increasing!!

W4/D2 Upper + Core 🔥

Jenny

What the HELLLLL! 💪🏻🥵This will not disappoint, friends!

W4/D3 Lower Body

Morgan

This session was too hard on my wrists! Amazing arm work 💪

W4/D4 Arm Day 💪🏾

I loved this program! I started off with doing the 6 week dumbbell program but the Builder was a game changer!

Another great one! Feeling so much stronger than I was when I started! Thank you!

W1/D1 Leg Day 🍑

Community

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