Name: Playbook - Shaina Fata - W1/D3 Lower Body
Uploaded: 2024-05-08T18:59:14.496Z
Duration: 50 min
Description: W1/D3 Lower Body

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Sasha

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

Priscilla

Those pistol squats are 🔥🫣 such a good burn from start to finish

Allison

Mica

Geraldine

Jolande

Wow! Talk about leveling up. This workout definitely pushed my limits. 😮‍💨🔥🔥

TerryAnn

Loved the assisted pistol squats! 💪 I modified the box jumps with kettle bell swings 😛

Gerti

Well….assisted pistol squats are my new “dream workout move” because today was not their day!! I’m obsessed with Builder 2.0, just like Builder 1.0.  I PR’ed  in every move today. I came into the workout “in a mood” so maybe my grumpiness helped me pick up heavier weights haha! But now I’m happy ❤️

Sara

Angela

Challenging on my glutes and hamstrings! I modified the modified pistol squat  exercise due to a previous knee injury and it was still great! 🙌🏻

Caitlyn

Okay 2nd leg day of the program, LET’S GOOOO 😝🍑🔥. Today we are focusing on those quads and glutes!

You will see mostly drop sets throughout this workout with 3 supersets of 4 rounds and one stand-alone of 5 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 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 together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• 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 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

• 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

DO REPS PER SIDE

• Place your hand on the wall or chair or table for balance.

• Push your hips back as you come down. 

• Tilt your chest forward & press into the foot to come back up.

Assisted Pistol Squats

• place a dumbbell where your feet are going to be

• start laying on your stomach on the ground or a bench with your hands under your forehead or holding on the side of the bench

• grab the dumbbell with your feet, letting it hang off of them by firmly pressing the feet towards each other

• keep your knees close together as you curl the dumbbell up with your legs

DB Hamstring Curls

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

Introduction

Parallel Bar Dips - Tutorial & Modifications

K'??. ">,[[(,([,,[[[j7j7j7kkj7kkk7kjkkikjmuy6uuuui77iii77 lop ppl .
.
..

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

W1/D2 Arms + Abs

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W1/D3 Lower Body

Community

More workouts from Shaina Fata