Name: Playbook - Shaina Fata - W6/D1 Leg Day 🍑
Uploaded: 2024-05-08T18:59:14.807Z
Duration: 50 min
Description: W6/D1 Leg Day 🍑

Masole

Week 6 let's goooooo. Leg day!

You will see mostly drop sets throughout this workout with 3 supersets of 4 rounds and 1 stand-alone workouts of 5 round.

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

• 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

• 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!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

Side Lunge Slides

MODIFICATION:
• Do a forward lunge (without box)

EXERCISE:
• Start standing in front of the box.

• Step on the box, engaging your core and glutes and slightly leaning forward.

• Press up to stand while driving the other knee up towards your chest.

• Step back down and repeat on your second side.

Step-Ups

Warm-Up

• Bring the dumbbells up to your shoulders. Take your feet hip width apart.

• Sink down into a squat, pushing your hips back. 

• Pulse twice in your squat, keeping the core engaged and chest up.

• Squeeze your glutes!!

Front Squat to Double Pulse

DO SAME REPS PER SIDE

• start standing with a dumbbell in each hand

• start to lower the dumbbells down one leg while simultaneously lifting the other leg up and back

• bend the leg of the planted foot and push your hips BACK

• bring your chest to hip level while keeping the back straight

Single Leg Deadlifts

Superset 1

DO SAME REPS ON EACH 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

• step back forward

• complete all reps and then switch to your other side

Front Elevated Back Lunge Dips

• 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 2

• Start with feet wide and toes turned slightly out with a dumbbell in each hand

• Squat down, pushing the hips back and keeping your core tight

• Hold the squat as you press into the balls of the feet to lift your heels off the floor

• lower the heels back down and stand up

Sumo Squat w/ Heel Lifts

• grab a heavy dumbbell or kettlebell and bring your back to the wall

• lower your hips down until they get to knee height

• you want your heels to be directly under your knees!

• keep your back straight and hold the core tight while squeezing the inner thighs

• it helps to take slow, controlled breaths and keep pressing the feet DOWN

Wall Sits

Superset 3

• start with a foot on a box and one on the floor

• press down into the foot on the box and spring up, switching your feet quickly

• keep repeating and switching as fast as possible while still maintaining your form

MODIFICATION
• do regular split lunge jumps

Split Lunge Box Jumps

W6/D1 Leg Day 🍑

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 ❤️❤️❤️❤️

W6/D1 Leg Day 🍑

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