Name: Playbook - Shaina Fata - W3/D4 Lower Body
Uploaded: 2024-04-26T21:23:26.051Z
Duration: 30 min
Description: W3/D4 Lower Body

Teri

This one is legs + booty!

EQUIPMENT NEEDED: dumbbells (I use 20lbs & 15lbs), box or elevated surface

• 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!

MODIFICATION:
• Step the feet laterally instead of shuffling.
• Do a Bodyweight squat instead of jumping.

EXERCISE:

• Start in a low squat on one side of your mat.

• Shuffle the feet over to the other side, staying low in a squat.

• Spring off the feet to jump up, Lansing lightly back into a squat.

Shuffle Squat to Jump

• Let the dumbbells hang along your side as you stand on one side of your mat.

• Quickly Lunge out to the side, bringing one dumbbell along each side of the thigh.

• Step back and repeat on your second side.

DB Side Lunges

• Start with feet wide and toes turned slightly out.

• Hold the dumbbell into your chest.

• Sit back into your heels and squat as low as you can towards the ground.

• Press into the heels to lift the butt up to knee height.

• Squat back down and repeat.

DB Frog Squats

Circuit 1

• 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 onto the box.

• Step or jump back down to the floor and repeat.

Squat Lowers to Box Jump

• Let arms hang along the sides.

• Squeeze your inner thighs when you lunge.

• Keep your spine long.

• Keep the core tight!

DB Forward Lunges

• Rest dumbbell on your hips.

• Dig into your heels but keep the feet flat as you lift up.

• Squeeze your glutes firmly at the top!

DB Bridge Lifts

Circuit 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!

W3/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

Veerle

Kimberly

Andrea C

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

Erin

W1/D4 Lower Body

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

Morgan

Allyson

W1/D5 Arms + Abs

Amazing! That hit! Love how well-rounded your workouts are always

Cordelia

Love your workouts!!! Feel so good afterwards.

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

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/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!

W3/D4 Lower Body

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