Name: Playbook - Shaina Fata - W5/D3 Lower Body
Uploaded: 2024-05-08T18:59:14.798Z
Duration: 50 min
Description: W5/D3 Lower Body

I hope you're ready for another SPICY leg day to work that lower body!!

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 feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• start standing at the back of your mat

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward Lunges

• bring your feet together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• Start on your back with feet on the floor and arms along your sides.

• Dig into your heels but keep the feet flat as you lift up.

• Squeeze your glutes firmly at the top!

Bridge Lifts

Warm-Up

• 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.

Goblet Squats

DO SAME REPS PER SIDE

• stand two dumbbells up a few feet in front of the box

• bring your back foot on top of the elevated surface and walk your front foot forward until the heel of the foot is under your knee 

• grab your dumbbells and extend the front leg to feel if you need to adjust in the lunge

• keeping the back straight and core tight, lunge down, squeezing your inner thighs

Bulgarian Split Squats

Superset 1

• 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

DO SAME REPS ON EACH SIDE

• Start with dumbbells or kettlebells in each hand

• Bend one leg, placing your toes/ball of your foot on the floor with your heel raised.

• Keep the spine straight as you fold over, slightly bending the knees and pushing your hips back.

• Try to keep the kettlebell as close to your legs as possible! Don’t lower the chest below your hip height.

• Your glutes and core should be engaged!

Staggered Deadlifts

Superset 2

DO REPS PER SIDE

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

• lunge back, dipping your legs to 90 degrees

• lift the knee up to extend and then dip it back down

• complete reps and then switch to your other side

Front Elevated Lunge Dips

• 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

Superset 3

DO 10 REPS PER SIDE 

• Press into the foot to lift your other foot off the ground and drive the other knee up, springing off the foot.

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

Lateral Box Explosive Knee Drives

W5/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….. 😂😂😂😂

Sara

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!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

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 ❤️❤️❤️❤️

W5/D3 Lower Body

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