Name: Playbook - Shaina Fata - W1/D2 Quads & Glutes
Uploaded: 2024-02-23T21:35:41.173Z
Duration: 50 min
Description: W1/D2 Quads & Glutes

Cristy

Nathaly

Daniella

Jo🌸

Jo-Annie Seda

Gina

Hannah

Victoria

This was work out had me sore pouring and definitely my heart ❤️ pumping loved this app been seen results and I'm loving it🫶🏼 working out from home is definitely a plus for short on time💪🏼💯🤟🏼

Daphne

JANETH

On paper it looked gnarly. Reality…that was fun as hell. Love a good lower body day!

Porcha

Aundra

Omg this app is phenomenal and the work ours are perfect for short on time or a home gym i definitely recommend it to anyone just starting out or already on a program she has different ones and definitely all worth it💯🤌🏻🙌🏻💪🏻🔥

Didn't have all this equipment at home, so it was challenging to figure out alternative exercises. (Not all exercises had a recommendation for alternative)

Cara

Angela

April

Jamie

Dari

Barbara

Aimee

We're mainly working quads and glutes today with some added exercises to really hit that lower body 🍑!

Any stand-alone exercises - complete all rounds before moving on to any other exercise

Supersets - complete each exercise per round

• 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 back of your mat

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward 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

• 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

Warm-Up 1 - Quads & Glutes

• 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

• sit on the floor against the bench with the barbell out in front of you

• roll the barbell up your legs to reach just below your hip crease

• lift your hips up and squeeze your glutes, lifting into a bridge and digging into your heels

• lightly dip the chin to avoid dipping the head all the way back

• lower slowly to starting position

Barbell Hip Thrusts

DO SAME REPS PER SIDE

• start by standing on one side of the end of the barbell

• pick up the barbell by the end, scooping it up so that your palms face towards your chest

• step your feet slightly out so that your body is "falling" towards the landmine at a slight angle

• use the outside leg/foot as support as you curtsy the inner leg behind it

• bring your back knee as close as you can towards the floor

• Your outer and inner thighs, glutes, and quads should all be working

ALTERNATIVE (if you do not have a landmine set-up)

• do a traditional curtsy lunge with dumbbells, kettlbells, or a barbell - complete the same amount of repetitions on each side

Landmine Curtsy Lunge

• bring two even surfaces a 1-2 feet apart (test out the distance by practicing a couple squats)

• stand with feet wide and toes turned out with a dumbbell in each hand

• squat down, slightly hinging at the waist and pushing your hips back so your engaging the glutes

• go low enough to almost or completely tap the head of your dumbbells to the floor

• press into the heels to lift back up and repeat

Deficit Sumo Squats

• start with a foot on a box and one on the floor

• press down into the foot on the box and spring up, switching your feet quickly

• keep repeating and switching as fast as possible while still maintaining your form

MODIFICATION
• do regular split lunge jumps

Split Lunge Box Jumps

• 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

Superset

• 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

• bring the front foot slightly in front of the knee

• lunge deep, relaxing the inner thighs

Deep Low Lunge

• make sure to walk the front foot forward before straightening the leg

• keep your back hip directly ABOVE your knee

• draw the hip of the straightened leg back and squeeze the inner thighs lightly

• relax your head and neck in the fold

Half Splits

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

• relax your neck and shoulders

Wide Leg Forward Fold

Cool-Down 1 - Quads & Glutes

W1/D2 Quads & Glutes

Came here from Builder 1.0! I loved this workout so much! Still working on my pull-ups, but the progress I already feel from Builder 1.0, and the amazing sets for just Day 1 of this program make me feel so strong!

Amanda

W1/D1 Shoulders & Core

Erika

W1/D3 Full Body Smash

Quick, effective, challenging but so good!

Vanessa

W1/D4 Chest & Triceps

It was fantastic! Easy to follow and super challenging.

Veronica

Light on the abs but my quads are on fire

Kathrine

W1/D5 Legs & Abs

W1/D6 Cardio of Choice

W1/D7 Rest Day!

For some reason it won’t let me click more than 1 star 🤦‍♀️ I want to rate it 5 stars.

Mayra Ochoa

Johanna

W2/D1 Shoulders & Core

W2/D2 Quads & Glutes

Emma

W2/D3 Full Body Smash

I love your workouts!! Keep doing what you do. 🤗😍

Christina

W2/D4 Chest & Triceps

Keri Cooper

W2/D5 Legs + Abs

For anyone looking for ideas I do her HIT program followed by an "on the go" abs workout. So great!

Valeria Aceves

W2/D6 Cardio of Choice

W2/D7 Rest Day

Awesome! Loving your workouts. Keep them coming 😀💪🏽

W3/D1 Shoulders & Core

Isaura

Absolutely loving these workouts. So dynamic and a great challenge for the central nervous system, which is just what this 48 year old former CrossFitter needs!

Wow!! Love this workout!! 400 calories burned🔥

W3/D2 Quads & Glutes

W3/D3 Full Body Smash

Great workout. Added more but I enjoyed it

W3/D4 Chest & Triceps

W3/D5 Legs & Abs

W3/D6 Cardio of Choice

W3/D7 Rest Day!

The best workouts! I definitely feel like I’m getting stronger. #keepputtinginthework 💪🏽

W4/D1 Shoulders & Core

W4/D2 Quads & Glutes

Some exercises feel too repetitive. The rest is fine!

Sika

I love these full body smash! So quick and super challenging 😅

W4/D3 Full Body Smash

Quick but sneaky workout! 💪🏼💪🏼

Kristy

Awesome chest and triceps! Love the strength I've been gaining through your programs!

I kinda want a back day... is there a program with that?

W4/D4 Chest & Triceps

Jessi

W4/D5 Legs & Abs

W4/D6 Cardio of Choice

W4/D7 Rest Day!

TerryAnn

W5/D1 Shoulders & Core

As always, amazing leg day! End of the day, no pre workout but I kept pushing! Loving the results so far!

W5/D2 Quads & Glutes

W5/D3 Full Body Smash

W5/D4 Chest & Triceps

W5/D5 Legs & Abs

W5/D6 Cardio of Choice

W5/D7 Rest Day!

W6/D1 Shoulders & Core

W6/D2 Quads & Glutes

W6/D3 Full Body Smash

W6/D4 Chest & Triceps

I'm dead in the best way possible. A killer workout with front elevated back lunges as the finisher. I will be sweating for days! A-MA-ZING!

W1/D2 Quads & Glutes

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