Name: Playbook - Shaina Fata - W3/D3 Legs + Abs
Uploaded: 2023-12-28T18:49:32.168Z
Duration: 40 min
Description: W3/D3 Legs + Abs

Amy Sherman

Love it as always!!! To the point ♡ thank you, Shaina

Dari

Jessica

EQUIPMENT
• Barbell
• Kettlebell
• Pull-Up Bar
• Plyo Box

There are two circuits in this killer combo today 🔥. Do each for three full rounds! I split up weights with the bar and box. You need weights first and then the pull-up bar and box for the second circuit.

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squat | Warm-Up

• Place the barbell across your upper back.

• Step backward and behind your front leg, keeping your core engaged and back straight.

• Bring your back knee down until both legs reach 90 degrees in a curtsy.

• Step back to the initial position.

Barbell Curtsy Lunges | Warm-Up

• Bring feet wide with soft knees and extend arms out to your sides.

• Crossover the body and tap your opposite foot.

Wide Leg Crossover Taps

• Press palms firmly down and keep your core tight, lifting the chest up.

Downdog to Updog

Warm-Up

Barbell Back Squats

• 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 Squat Swings

Barbell Curtsy Lunges - LEFT

Barbell Curtsy Lunges - RIGHT

• Step your foot forward. 

• Keep your other foot back and turn the toes slightly out.

• Pull your front hip back & squeeze the inner thighs the whole time!!

• Lower down, keeping the spine as straight as possible. 

• Using your obliques (side abs), lift straight up to standing.

KB Triangle Slides - LEFT

KB Triangle Slides - RIGHT

CIRCUIT 1

• Press into the foot to lift your other foot off the ground and drive the other knee up, springing off the foot.

• Use your glutes and inner thighs to lower the foot back down to the floor.

Lateral Box Explosive Knee Drives - LEFT

Lateral Box Explosive Knee Drives - RIGHT

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Crunches

• 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

MODIFICATION:
Do leg raises laying down on the floor.

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can, drawing your tailbone down.

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Leg Raises

CIRCUIT 2

W3/D3 Legs + Abs

Lala

Rebecca

W1/D1 Legs

mimoro9@gmail.com

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

Porcha

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Alicia

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W3/D3 Legs + Abs

Community

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