Name: Playbook - Shaina Fata - W4/D3 Lower Body 🍑
Uploaded: 2024-05-08T18:59:14.730Z
Duration: 50 min
Description: W4/D3 Lower Body 🍑

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 ❤️❤️❤️❤️

Sara

Our last leg day of Builder 2.0 and it feels like it went by so fast 🥲! I hope you are feeling so so strong being in your last builder week!

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds, 1 superset of 3 rounds, and 1 stand-alone 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 your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step Squats

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• 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 standing with feet hip width apart

• bring one knee up towards your chest and grab a hold of the calf with both hands, interlocking your fingers

• draw the knee up and back, tipping your chest slightly back to stretch the hip flexor in your standing leg

• place the foot back down and repeat on your other side

Knee Hugs

Warm-Up

• start standing in the center of your mat with a dumbbell on each shoulder

• step forward and off to the side so that your leg is slightly in front of your non-moving foot

• engage your core and push the hips back and your squat down

• step back and repeat on your other side

Offset Squats Variation

• 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

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• step back forward and repeat on your other side

Front Elevated Back Lunges

Superset 1

• place a dumbbell where your feet are going to be

• start laying on your stomach on the ground or a bench with your hands under your forehead or holding on the side of the bench

• grab the dumbbell with your feet, letting it hang off of them by firmly pressing the feet towards each other

• keep your knees close together as you curl the dumbbell up with your legs

DB Hamstring Curls

DO SAME REPS EACH SIDE

• Sit on the floor against the bench with your legs bent and place a heavy weight on your planted foot.

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

• lift one leg up, letting the knee bend

• Squeeze your glutes, lifting into a bridge and digging in to the heel of the planted foot.

• Lower back to starting position

Single Leg Hip Thrusts

Superset 2

DO SAME REPS PER SIDE

• Place a dumbbell in each hand and step your foot up in the box.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the box.

• draw your knee up and towards your chest

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

Lateral Box Knee Drives

• 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

Superset 3

W4/D3 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.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

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

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

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!

W4/D3 Lower Body 🍑

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