Name: Playbook - Shaina Fata - W1/D4 Lower Body
Uploaded: 2024-04-26T21:23:26.007Z
Duration: 30 min
Description: W1/D4 Lower Body

Andrea C

Erin

Seetha Ramasamy

Maria

Morgan

Kenia

Allyson

Taylor

This one is legs + booty!

EQUIPMENT NEEDED: dumbbells (I use 20lbs & 15lbs)

• Make sure to do your warm-ups and cool-downs!!

• You have 6 exercises that are broken into sets of 3.

• Each set of 3 will be repeated for 3 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 3.

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Lean into the pinky edges of the feet as you quickly tap from side to side.

• Push your hips back.

Quick Side Lunge Taps

• Sit back into the heels.

• Push hips back at the squat.

Sumo Squat to Touchdown

• Keep inner thighs squeezing and spine tall.

Backwards Lunge to Knee Drive

Hip Openers

• Push your hips back and flex the toes, reaching them towards your face.

Forward Toe Taps

• Step the foot outside the hand, keeping your glutes and core engaged.

Lunge Twists

Do this warm-up!

• Bring the dumbbells up to your shoulders.

• Take your feet hip width apart.

• Squeeze your glutes!!

• Make sure to stay low and flex your calves to lift the heels up.

DB Squat to Heel Lifts

• Start standing and holding a dumbbell up to your chest.

• Lunge on foot forward until your knees come to 90 degree angles.

• Quickly hop and switch the legs.

• Step back & then forward again with the same leg.

DB Forward Lunge to Quick Switch

• Start with a dumbbell in each hand and leg them hang in front of your body.

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

• Sink down into a sumo squat. Make sure the knees are directly over the ankles!!

• Squeeze your glutes tight as you do tiny bounces up and down.

DB Sumo Squat Bounces

Set 1

• MODIFICATION: drive the knee upwards without hopping off the foot.

• Start by placing your left foot on top of the elevated surface.

• Lunge back with your other leg & place it on the floor.

• Squeeze your inner thighs to drive the knee up and into your chest, lightly hopping off the foot. 

• Reverse and repeat.

Elevated Explosive Knee Drives - LEFT

• MODIFICATION: drive the knee upwards without hopping off the foot.

• Start by placing your right foot on top of the elevated surface.

• Lunge back with your other leg & place it on the floor.

• Squeeze your inner thighs to drive the knee up and into your chest, lightly hopping off the foot. 

• Reverse and repeat.

Elevated Explosive Knee Drives - RIGHT

• Start standing with dumbbells hanging along your sides.

• Curtsy behind your front leg, squeezing the glutes and wrapping the front hip backwards.

• Keep your pelvis facing forward.

• Pull belly in keeping the core tight!!

DB Alternating Curtsy

• MODIFICATION: do a regular Bodyweight squat instead of jumping

• Start with feet hip width & toes turned slightly out.

• Lower yourself down to your knees, one leg at a time.

• Use the same leg you started the lower with to start pressing back up.

• When you reach the squat again, jump up explosively off the ground.

Squat Lowers to Jump

Set 2

Do this cool-down after your leg day workout!

• Lean into the pinky edge of the foot.

• Flex your toes and reach them towards your face!

Side Prayer Squats

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• If you are a tight person, sit on a pillow, blanket, or yoga block.

• Bring feet together and bring them further out from you.

• Don’t yank yourself into the fold! Let gravity do the work and relax your neck and shoulders.

Bound Angle Forward Fold

• If you are a super tight person, Place a pillow, blanket, or yoga block underneath your butt.

• Lengthen the spine up and forward first and then drop your head last.

Seated Forward Fold

• Lengthen the spine before twisting.

• Another way is to cross the top leg over the other.

Supine Twist

Do this cool-down!

W1/D4 Lower Body

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

short, burner and easy to follow!! 🔥🔥

Wow , estuve 30 min a full 😂🙌🏻🙌🏻

Mara

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

Lisa

W1/D3 Arms + Abs

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

W1/D5 Arms + Abs

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

Kris

W2/D1 Full Body Circuit

Holly

W2/D2 Lower Body

More and more sweat 🔥. Leaking right now!

W2/D3  Arms + Abs

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

W3/D2 Lower Body

Marie-Emilie

Anna

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D2 Lower Body

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W1/D4 Lower Body

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