Name: Playbook - Shaina Fata - W4/D4 Lower Body
Uploaded: 2024-04-26T21:23:26.072Z
Duration: 30 min
Description: W4/D4 Lower Body

Seetha Ramasamy

Morgan

Allyson

This one is legs + booty!

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

• 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!

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Sit back into the heels and push your hips back.

Bodyweight Squats

• Keep spine tall and inner thighs squeezing.

Forward Lunges

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

Hip Openers

High Knee Slaps

• Lean far enough back the you feel the stretch in your hip flexor.

Knee Hugs

Do this warm-up!

• Start with feet hip width apart and sink into a squat.

• Jump to hop the feet out, landing in a wide/sumo squat.

• Jump again to land back in your regular squat.

• Push the hips back!

Narrow-to-Wide Jump Squats

• 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.

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

Lateral Box Knee Drives - LEFT

Lateral Box Knee Drives - RIGHT

• Start with feet hip width & toes turned slightly out. Hold a dumbbell up to your chest.

• Lower yourself down to your knees, one leg at a time.

• Use the same leg you started the lower with to start pressing back up.

Squat Lowers

Circuit 1

• Take the feet wide so that your knees are over the ankles. Hold a dumbbell in each hand.

• Turn your toes slightly outwards.

• Squeeze your glutes, sitting deep into the squat.

• Keep your core tight and chest up.

DB Sumo Squat to Bounce

• 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.

Bulgarian Split Squats - LEFT

Bulgarian Split Squats - RIGHT

• Start laying on your back with feet planted and hip width apart.

• Place a dumbbell on your hips.

• Press into the heels and squeeze your inner thighs and glutes to lift into a bridge position.

• Keep your hips up high as you kick one foot straight out. Repeat on your second side.

• Lower back down and repeat.

Bridge Lift to March

Circuit 2

Do this cool-down after your leg day workout!

• Do 40 seconds per side!

• Keep your hips above your back knee.

• Bring the foot inward and turn the toes outward.

• Lengthen the spine and fold forward.

Modified Half Splits

• Do 40 seconds per side!

• Draw your knee in towards your chest, bringing the ankle towards your opposite wrist.

• Try to keep the thigh of your extended leg facing down.

• Soften your hips and come to your forearms or fully extend the arms forward.

Pigeon Pose

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• If you are a tight person, sit on a pillow, blanket, or yoga block.

• Bring feet together and bring them further out from you.

• Don’t yank yourself into the fold! Let gravity do the work and relax your neck and shoulders.

Bound Angle Forward Fold

• Draw your knees in, grabbing the insides of your feet.

• Open the knees out wide, drawing them down.

• Press your tailbone towards the floor.

Happy Baby

Do this cool-down!

W4/D4 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

Erin

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!

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

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/D2 Lower Body

W4/D3 Arms + Abs

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/D4 Lower Body

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