Name: Playbook - Shaina Fata - W4/D2 Lower Body
Uploaded: 2024-04-26T21:23:26.063Z
Duration: 30 min
Description: W4/D2 Lower Body

Erin

This one is legs + booty!

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

• 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.

Do this warm-up before your leg day workout!

• You can also lean your hand on the wall for balance.

Leg Swings - LEFT

Leg Swings - RIGHT

• Sit into the heels and push the butt back in your squat.

Squat Touch-Downs

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

• Keep feet together and feet flat on the floor when you dive.

Tiny Squat Dives

Do this warm-up!

• MODIFICATION: Do forward lunges instead of jumping. Do bodyweight squats.

• Keep your belly pulled in!

• Squeeze your inner thighs and glutes.

• Eyes gaze forward.

Split Lunge Jumps to Jump Squat

• Start with a dumbbell in each hand and leg them hang in front of your body.

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

• Sink down into a sumo squat. Make sure the knees are not in front of the ankles!!

• Squeeze your glutes tight!

DB Sumo Squats

• MODIFICATION: use sliders on the floor or socks on a hardwood floor. OR lay down on your belly with a dumbbell between your feet and curl up. 

• Start laying down on your back with your calves on top of the swiss ball.

• Lift your hips up off the ground & draw the shoulders back to get a little more lift.

• Squeeze glutes to keep hips up as you curl the legs in & out.

Swiss Ball Hamstring Curls

Circuit 1

• MODIFICATION: drive the knee upwards without hopping off the foot.

• Start by placing your left foot on top of the elevated surface.

• Lunge back with your other leg & place it on the floor.

• Squeeze your inner thighs to drive the knee up and into your chest, lightly hopping off the foot. 

• Reverse and repeat.

Elevated Explosive Knee Drives - LEFT

• MODIFICATION: drive the knee upwards without hopping off the foot.

• Start by placing your right foot on top of the elevated surface.

• Lunge back with your other leg & place it on the floor.

• Squeeze your inner thighs to drive the knee up and into your chest, lightly hopping off the foot. 

• Reverse and repeat.

Elevated Explosive Knee Drives - RIGHT

• Start on one side of your mat with the inside leg tucked behind the other leg and hovering.
 
• Leap laterally and let your opposite leg cross behind you.

• Upon landing, immediately push off in the opposite direction.

Skaters

• Bring the dumbbells up to your shoulders.

• Take your feet hip width apart.

• Push your butt back & bounce in the squat, staying low.

• Squeeze your core in!!

DB Squat Bounces

Circuit 2

Do this cool-down after your leg day workout!

• Do 40 seconds per side!

• Step outside the foot and turn the toe outwards.

• Roll to the pinky edge of the foot to open the hip.

• Optional to bend the back knee and bind with the foot.

• You can place your hand on a yoga block to make the bind more accessible.

Low Lunge Quad Stretch

• Do 40 seconds per side!

• If you are a tight person, place your hands on a couple of yoga blocks.

• Draw your outer hip back and squeeze the inner thighs.

Pyramid Pose

• Step the foot outside the other leg. 

• Twist toward the outside of the best leg, wrapping the arm around your leg.

• Lightly pull to open the hip.

Half Lord of the Fishes

• 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

Do this cool-down!

W4/D2 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

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.

Teri

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/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

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!

W4/D2 Lower Body

Community

More workouts from Shaina Fata