Name: Playbook - Shaina Fata - W1/D1 Legs
Uploaded: 2023-12-28T18:49:31.677Z
Duration: 30 min
Description: W1/D1 Legs

Lala

Rebecca

Amy Sherman

Incredible. 
I’m so glad I finally subscribed to your workout page on playbook.

Uhuru

After having been out for three week, this was a great way to jump back in.

Porcha

mimoro9@gmail.com

Dari

JANETH

This program is exactly what I've been looking for! LOVE leg day!

Samantha

Keri Cooper

Good hard I didn’t do the Box jumps bc I don’t have a box lol but I did jump squats instead

Alicia

Paula

cheyenne lopez

Sanne

I loved this workout.. it was exactly what my muscles needed today 🫶

Andre

I just finished Shaina's leg work out, and I am on fire.  Thank you!!!♡♡♡

K Martinez

What a fun workout! I loved it from beginning to end. My legs might not feel the same 😅🥲

Alejandra

Tammi Terrell

Elle

Jane

That was amazing!! I absolutely love the circuits.

Lauren

Nice! Solid leg day to get back into training

Abby

Seetha Ramasamy

I have a box, I didn’t do the box jump, I’m 55 just starting back exercising and my balance isn’t good right now

Maria

Jessica

Jannah

All I can say is thankyou so much girl 🥰🥰🥰

Mariama

Such a good burn! Did 65 lb barbell but  I think I should have gone 85 🤪 totally recommend

Katherine

Nancy

Jenny

Adel

oh how I missed barbell and kettlebell strength programs. Looking forward to the progress as I get back into the swing of using them. ♥️

EQUIPMENT
• Barbell
• Kettlebell
• Plyo Box (or alternative to jump on)

Total we are going all out on a leg day 😝. This one is an almost all-weights workout with a little plyometrics to finish off strong 🔥.

It is recommended to do each exercise for 3 full rounds before moving on to the next one. Alternatively you can do one of each before starting another round.

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squat | Warm-Up

• Place the barbell across your upper back.

• Step backward keeping your chest up and shoulders rolled back.

• Bring your back knee down until both legs reach 90 degrees.

• Step back to the initial position.

Barbell Backward Lunges | Warm-Up

• Bring feet as tightly together as possible.

Tiny Squat Dives

Sit in to your heels and push the hips back.

Side Lunges

Warm-Up

Barbell Back Squats

Barbell Back Lunges

• Hold the bar in your hands with knuckles facing out. Bring feet hip width. 

• Engage your core and glutes.

• Lower the barbell to your knees, keeping your back flat.

• Press hips back and slightly bend at the knees.

• Squeeze glutes and core to pull the barbell back up.

Barbell Deadlift

• 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.

KB Goblet Squats

• MODIFICATION: step up and down from the box

• Stand a few inches in front of the box or elevated surface.

• Press hips back, lower down and jump on top of the box.

• Land softly on the box in a squat.

• Hop or step backwards into a squat on the ground.

Box Jumps

Leg Day Workout

W1/D1 Legs

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

W1/D2 Upper Body

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

Great! Loved it.  I need to get better at those pull ups...they are hard!

W1/D1 Legs

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