Name: Playbook - Shaina Fata - W4/D3 Legs
Uploaded: 2023-12-28T18:49:32.283Z
Duration: 30 min
Description: W4/D3 Legs

Dari

Jane

Mica

EQUIPMENT
• Barbell
• Dumbbells
• Kettlebell

Heavy on the quads and glutes today 🥵. Get ready for that PUMP 🙌🏾. Only 1 circuit so you can do each for three rounds or do one after the other before starting a new round!

• 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 keeping your chest up and shoulders rolled back.

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

• Step back to the initial position.

Barbell Backward Lunges | Warm-Up

Sit in to your heels and push the hips back.

Side Lunges

• Bring feet as tightly together as possible.

Tiny Squat Dives

Warm-Up

• Place your heels up on the elevated surface. You want your feet to be pretty narrow, but not too narrow that you hurt your knees!

• Sink into your squat, pushing your hips back and going as low as you comfortably can. Your quads should be working!!

• Keep your inner thighs tight and core engaged.

Barbell Raised Heel Squats

• Sit on the floor against the bench with your legs bent and place your barbell on your lap.

• Lift your hips up and adjust your shoulders so they rest comfortably on the bench. Feet should be hip width.

• Squeeze your glutes, lifting into a bridge and digging in to the heels.

• Lower back to starting position

Barbell Glute Bridge

Barbell Back Lunges

• Bring the kettlebell to the center of your chest.

• Bring your feet a little wider than the hips and turn your toes slightly outward.

• Squat down, bringing elbows as close as possible to your knees while keeping the chest lifted.

• Press into the heels to stand back up.

KB Goblet Squats

• 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

Leg Workout

W4/D3 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

Elena

Porcha

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.

JANETH

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

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

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

Jessica

W3/D3 Legs + Abs

W3/D4 Upper Body

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W4/D3 Legs

Community

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