Name: Playbook - Shaina Fata - W4/D1 Lower Body
Uploaded: 2024-05-08T18:59:14.724Z
Duration: 50 min
Description: W4/D1 Lower Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Kimberly

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!

Sara

Way to start the final week off! Legs are feeling it today!

Caitlyn

It’s our LAST WEEK 😝. Let’s crush this leg day! Hope you’re feeling stronger than ever 🔥💪🏾.

You will see mostly drop sets throughout this workout with 3 supersets of 4 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 feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

DO 10 PER SIDE

• start standing at the top of your mat

• lunge back with one leg, bringing the knees to 90 degrees

• Lean slightly forward!

• Draw your knee up and forward to drive it towards your chest

• lunge back and repeat

Back Lunge Knee Drives

• 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.

• HOLD the squat for at least 3 seconds

• press into the heels to stand back up

Raised Heel Pause Goblet Squats

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

Superset 1

• Start with kettlebells or dumbbells in each hand and let them hang in front of your body.

• Bring your feet wide and slightly turn the toes outward. 

• Sink down into a sumo squat, pushing the hips slightly back. Make sure the knees are not in front of the ankles!!

• slightly hinge at the waist as you lower into the squat

• Squeeze your core engaged!

Sumo 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

Superset 2

See if you can do some pistol squats without assistance this time 😆!

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

• grab a heavy dumbbell or kettlebell and bring your back to the wall

• lower your hips down until they get to knee height

• you want your heels to be directly under your knees!

• keep your back straight and hold the core tight while squeezing the inner thighs

• it helps to take slow, controlled breaths and keep pressing the feet DOWN

Wall Sit

Superset 3

• 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

W4/D1 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

Mica

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 💪🏾

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

W2/D3 Lower Body

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

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 ❤️❤️❤️❤️

W4/D1 Lower Body

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