Name: Playbook - Shaina Fata - W6/D3 Legs + Abs
Uploaded: 2023-12-28T18:49:32.586Z
Duration: 40 min
Description: W6/D3 Legs + Abs

4 rounds makes such a difference! Tough but great workout!

Samantha

Dari

Jessica

EQUIPMENT
• Barbell
• Dumbbells
• Pull-Up Bar

Combo of legs + abs today 😝. You have two circuits with 3 exercises each! We’re really focusing on the quads today so make sure you’re all warmed up and ready! 

Make sure not to go too heavy with the weights right away! Work your way up but don’t overdue it ☺️. 

Good luck and don’t forget to warm up!!

Sit back in to your heels and engage the glutes & core.

Bodyweight Squats

Backward Lunges

• Bring feet as tightly together as possible.

Tiny Squat Dives

• Keep your inner thighs and core tight.

• Press firmly in to your bottom palm as you twist.

Lunge Twist

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squats

Warm-Up

• Stack your shoulders hips and heels over each other.

• Don't allow yourself to lean forward, keep your chin and eyes up. Engage the core.

• Sit your hips back and down as you squat.

• Push through your heels to stand up.

Barbell Front Squat

• Place your heels up on the elevated surface. You want your feet to be pretty narrow, but not too narrow that you hurt your knees!

• Sink into your squat, pushing your hips back and going as low as you comfortably can. Your quads should be working!!

• Keep your inner thighs tight and core engaged.

Barbell Raised Heel Squats

MODIFICATION:
• Do a forward lunge (without box)

• Start standing in front of the box with a dumbbell in each hand.

• 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.

DB Box Alternating Step-Ups

CIRCUIT 1 - Legs

MODIFICATION: put your feet under a stable & heavy/solid object.

• Start on your back with one dumbbell held to your chest. Feet should be flat on the floor.

• Press the dumbbell straight up over the chest and slightly over the head.

• Use your core & weight of the dumbbell to Press up and crunch up into a seat.

• Slowly lower back down and repeat.

DB Full Sit-Ups

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Crunches

• Start in a plank position with shoulders pushed up. 

• Drive your knees towards your chest one at a time back and forth.

• Increase speed as you feel comfortable.

Mountain Climbers

CIRCUIT 2 - Abs

W6/D3 Legs + Abs

Lala

Rebecca

Amy Sherman

W1/D1 Legs

mimoro9@gmail.com

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

Porcha

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Alicia

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W6/D3 Legs + Abs

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