Name: Playbook - Shaina Fata - W1/D3 Lower Body
Uploaded: 2024-05-03T05:45:13.106Z
Duration: 60 min
Description: W1/D3 Lower Body

That one took me to another galaxy 😮‍💨

Gianna Gaudio

Janette

Itzel

Stefy

Killer leg day! One of my favorite leg day workouts

Nathaly

Amazing. Didn’t think I’d finish this but I pushed through the laziness and I’m so glad I did

Uhuru

Ashley

Tough but doable and am already feeling stronger for having completed this!

Doris Madrigal

You never fail me girl 😮‍💨🤌🏼

Arael

Amanda

Legs are still raw from Day 1 so day 3 legs are on a proper wobble lol.

Anonymous

Michelle

Freaking RIGHT! I scaled my weights 10lbs less but coming off a gastro bug so feel strong.

Sarah

Jasmine

Christina

This didn’t take me as long as I expected, but it was a GREAT workout! Those box jumps at the end… 😅

Kristy

That was exactly what I needed to get back into my groove.

Porcha

Great workout from a recovery from day 1!! Thanks for all you do to make this app possible!

Cara

Amazing!! This one kicked the depression right outta me! Thank you!! I feel so happy/amazing after!❣️

Mallory

Day 3 week 1 completed. I'm a sweaty mess!

BAILEY

Emily

Kicking my ass but building my confidence. These are so good thank you!

Diana

Woooo I almost gave up but I pushed through!!

Tiarra

Hatsumi

Best workout app out there! And I’ve used soooo many!!

sara

That was tough! Didn’t think I would make it after the first round but so happy to push through and finish! 🔥🔥

Laura Fraser

Tough legs were shaking after round 1 circuit 2 😁

Erin

Kesha

This is by far the best program I’ve ever done. Thank you 💕

Trisha

Bente

Sara

Priscilla

Day 3 done and dusted! Loving builder 1.0 so much. It’s such a challenge. I thought I was in pretty good shape….I’ve been working out consistently for a year. But whoah is this program next level…..

I wanted to be an hour workout. So I kept 10 reps. I wish the correct amount of reps are shown in the video. It always shows 10. So I kept doing 10. The lounges I did 20. I sweat a lot. It was a great workout.

Marisela

Wilfredo

Haley

Hard work and really tests my patience (I’m used to faster pace!) but oh so fiery good 🔥 💪🏼

Amoreena

Messed up again!!!  Lol!!  Meant to be five stars!!!  I’ll get it down!

Laura

So good! Did squat jumps and chair step ups in the end but I got through! Thanks 💕

Monique

Omg those box jumps at the end!! I'm done 😰 
Thank you for this program!! 
🔥 ❤️

Deneen

Sabrina

Jane

I did all of the box jumps today. 2 Months ago I could hardly do a handful! I’m loving this program. It’s definitely implied my mobility, explosive movement and strength! 
⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Megan

Holy shite, intense!! Be prepared for the burn!!

Taylor

These leg workouts are KILLER! Seriously, so good! 🔥🔥

Caitlyn

Angela

Week 1 Day 3, BURNER 🔥. Coming in HOT today for some lower body building!!

You will see mostly drop sets throughout this workout with 1 stand-alone exercise of 5 rounds and 3 supersets of 3-4 rounds. Go heavier with the weights!

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!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

Side Lunge Slides

• Start on your back with feet on the floor and arms along your sides.

• Dig into your heels but keep the feet flat as you lift up.

• Squeeze your glutes firmly at the top!

Bridge Lifts

Warm-Up

• Start by placing your heels on the yoga blocks or whatever surface you are using.

• Heels should be hip width with toes turned very slightly out.

• Bring the kettlebell or dumbbell up to your chest.

• Squat down, keeping the chest up and pushing your hips back.

Raised Heel Goblet Squats

DO SAME REPS PER SIDE

• stand two dumbbells up a few feet in front of the box

• bring your back foot on top of the elevated surface and walk your front foot forward until the heel of the foot is under your knee 

• grab your dumbbells and extend the front leg to feel if you need to adjust in the lunge

• keeping the back straight and core tight, lunge down, squeezing your inner thighs

Bulgarian Split Squats

Superset 1

• Start with kettlebells or dumbbells in each hand and let them hang in front of your body.

• Bring your feet wide and slightly turn the toes outward. 

• Sink down into a sumo squat, pushing the hips slightly back. Make sure the knees are not in front of the ankles!!

• slightly hinge at the waist as you lower into the squat

• Squeeze your core engaged!

Sumo Squats

DO SAME REPS ON EACH SIDE

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

• Your glutes and core should be engaged!

Staggered Deadlifts

Superset 2

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• step back forward and repeat on your other side

Front Elevated Back Lunges

DO SAME REPS ON EACH SIDE

• Start with a dumbbell on each shoulder. Bring your feet hip width apart.

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

• Keep the spine straight as you squat down, pushing the hips back.

• Engage your core!

Staggered Squats

Superset 3

• 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

W1/D3 Lower Body

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!

Jennifer

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

Valeria Aceves

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

Molly

Introduction

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! 😍

W1/D1 Leg Day 🍑

RosiGarcia

Delia

W1/D2 Upper + Abs 🔥

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.

Winter

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.

Krisna

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 🍑

Killer ,barely made it but I did💪🏽👍🏼

Great cardio.at the end! My arms are on 🔥 fire 🔥

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!! 💪🏼🧚

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!

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/D3 Lower Body

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