Name: Playbook - Shaina Fata - W2/D3 Lower Body
Uploaded: 2024-05-08T18:59:14.605Z
Duration: 60 min
Description: W2/D3 Lower Body

Mica

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

Kimberly

Sara

Caitlyn

Another killer leg day to work that lower body 🥵. Your glutes may be a little angry at this one!

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds, 1 superset of 3 rounds, and 1 stand-alone workout 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 your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step 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 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 REPS PER SIDE

• Start with dumbbells or kettlebells hanging at your sides or on your shoulders.

• Curtsy the leg behind your other, bringing the legs to 90 degrees.

• press into the front door and engage the legs to press back up to standing

• complete all reps and then switch to your other side

Curtsy Lunges

• Sit on the floor against the bench with your legs bent and place a heavy weight on your planted foot.

• Lift your hips up and adjust your shoulders so they rest comfortably on the bench. Feet should be hip width.

• Squeeze your glutes, lifting into a bridge and digging in to your heels.

• Lower back to starting position

Hip Thrusts

Superset 1

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

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

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

• 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

Superset 3

W2/D3 Lower Body

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

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 😊

Sasha

Priscilla

W1/D2 Arms + Abs

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

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

W1/D3 Lower Body

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

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 💪🏾

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 😵‍💫🥵

TerryAnn

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 ❤️❤️❤️❤️

W2/D3 Lower Body

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