Name: Playbook - Shaina Fata - W1/D5 Legs & Abs
Uploaded: 2024-02-21T18:52:09.230Z
Duration: 60 min
Description: W1/D5 Legs & Abs

It was fantastic! Easy to follow and super challenging.

Veronica

Cristy

Light on the abs but my quads are on fire

Kathrine

Keri Cooper

TerryAnn

Isaura

that kicked my ass in the best way possible 🔥

Elena

Almost killed me! This is my first time following a program though and it’s feeling great, thank you.

We're working legs and core today so let’s get in to it!!

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 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!

• 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 - Legs & Abs

• 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

• start with the barbell positioned on your upper back - NOT YOUR NECK

• brace/engage the core as your step one leg back, hinging SLIGHTLY at the waist while keeping the back straight 

• lunge the leg until the knee comes as close as possible to the floor

• your inner thighs, quads, and glutes should all be engaged

• press in to your front foot and use the inner thighs to step forward

• repeat on your other side, completing all repetitions

Barbell Reverse Lunges

• 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

MAKE SURE TO DO BOTH SIDES

• start with your forearm on the floor, parallel to the top of your mat

• slowly rock to your side, keeping your shoulders above your elbow

• stack the feet

• keep the hips lifted at shoulder height

• don’t push your hips back!!

• keep your core engaged and try to hold steadily

Forearm Side Plank Hold

• Start standing with a dumbbell in each hand and feet hip width apart.

• Raise your heels up, flexing the calves.

DB Calf Raises

Superset 2

• place your hands on the bar about shoulder distance apart from each other

• keep your feet together as your raise your legs up, slightly bending at the knees

• stop when your feet get to hip height and slowly lower back down

ALTERNATIVE

• do leg lifts from your back

Hanging L-Sit Lifts

• hold a dumbbell or kettlebell in each hand, bringing your feet hip width apart

• keep the weights on the outside of your thighs for the entire exercise

• bracing the core, squat down, pushing your hips back and digging in to your heels

• press in to the feet and engage your legs to stand back up

Suitcase Squats

Superset 3

• 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

• 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

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

• relax your neck and shoulders

Wide Leg Forward Fold

• this is an INTENSE outer thigh stretch - use the modification shown in the video if needed

• both shins should be parallel to the top of the mat

• scoop the flesh out from underneath your sit-bones

• lift the chest UP to lengthen the spine

• fold at the hip creases until you can't anymore and THEN drop the neck

Firelog Fold

Cool-Down 1 - Legs & Abs

W1/D5 Legs & Abs

Daniella

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

W1/D2 Quads & Glutes

Erika

Victoria

W1/D3 Full Body Smash

Quick, effective, challenging but so good!

Vanessa

W1/D4 Chest & Triceps

Gina

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

Dari

Hannah

W2/D2 Quads & Glutes

Emma

W2/D3 Full Body Smash

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

Christina

W2/D4 Chest & Triceps

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

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

Jamie

W3/D3 Full Body Smash

Great workout. Added more but I enjoyed it

Aundra

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!

Barbara

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!

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/D5 Legs & Abs

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