Name: Playbook - Shaina Fata - W5/D2 Lower Body
Uploaded: 2024-04-26T21:23:26.100Z
Duration: 30 min
Description: W5/D2 Lower Body

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 warmup before your leg day workout!

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

Bodyweight Squats

Hip Openers

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

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

Tiny Squat Dives

• Keep spine tall and inner thighs squeezing.

Forward Lunges

Standing Quad Stretches

Do this warm-up!

• 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

• 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

• 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.

• Push hips back and lower down as far as you can. 

• Push through your heel and stand up.

• Squeeze your inner thighs tight!!

Bulgarian Split Squats - LEFT

Bulgarian Split Squats - RIGHT

Circuit 1

• MODIFICATION: March knees up and down as quickly as you can.

• Run in place, driving the knees up as high as possible.

• Increase speed as you feel comfortable.

High Knees

• 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 squat down, hanging dumbbells off to the sides.

• Repeat on your second side.

DB Side Lunges to Squat

• Start with a dumbbell in between your hands.

• Lay on the swiss ball and adjust until only your shoulders and up are on the ball.

• Place your feet hip width apart and directly below your knees.

• Lift your hips up to knee level and engage the glutes.

DB Swiss Ball Bridge Lifts

Circuit 2

Do this cool-down after your leg day workout!

• 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

• 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

• If you are a tight person, place a pillow, blanket, or yoga block underneath your butt.

• Extend your spine up and hinge at the waist forward.

• Drop your neck and shoulders last.

Seated Wide-Legged 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!

W5/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

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!

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/D2 Lower Body

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/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!

W5/D2 Lower Body

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