Name: Playbook - Shaina Fata - W4/D1 Legs
Uploaded: 2023-12-28T18:49:32.247Z
Duration: 30 min
Description: W4/D1 Legs

Amazing workout!!! Thank you Shaina ☺️

JANETH

Dari

Jane

Wicked! Had to push through that last set 🔥😅

Jessica

EQUIPMENT
• Barbell
• Dumbbells
• Kettlebell

We’re going 4 rounds again today with one circuit 😝🔥. Be ready to crush this leg day 🙌🏾.

• 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

Sit in to your heels and push the hips back.

Side Lunges

Backward Lunges

Warm-Up

Barbell Back Squats

• 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

• Begin with a dumbbell in each hand.

• Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees.

• Squeeze inner thighs and glutes tight!!

• Lower your back knee down as close as you can to the floor.

• Push through your front heel and leg to stand back up.

DB Bulgarian Split Squats - LEFT

DB Bulgarian Split Squats - RIGHT

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

Leg Workout

W4/D1 Legs

Lala

Rebecca

Amy Sherman

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♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

Great! Loved it.  I need to get better at those pull ups...they are hard!

W4/D1 Legs

Community

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