Name: Playbook - Shaina Fata - W7/D1 Leg Day 🍑
Uploaded: 2024-05-08T18:59:14.824Z
Duration: 45 min
Description: W7/D1 Leg Day 🍑

Mica

Only 2 more weeks to go! Kicking off week 7 with a super fun leg day 😝

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds and 2 stand-alone workouts 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 front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• Stand in the center of your mat and bring your feet out 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

Cossack Squats

• start standing at the middle of your mat

• squeeze your inner thighs and core as you lift one leg up and reach your fingertips towards the floor

• keep a slight bend to the standing leg

• keeping your core engaged will help with balance

Alternating Single Leg Touch-Downs

Warm-Up

• start with your heels on the elevated surface, making sure that the balls of your feet are planted firmly on the floor

• bring a dumbbell up to each shoulder 

• squat down as far as you can, keeping the back straight and core engaged

• use your quads and press into the feet to stand back up

Raised Heel Squats

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

• Start with kettlebells or dumbbells in each hand and let them hang in front of your body.

• Bring your feet wide and slightly turn the toes outward. 

• Sink down into a sumo squat, pushing the hips slightly back. Make sure the knees are not in front of the ankles!!

• slightly hinge at the waist as you lower into the squat

• Squeeze your core engaged!

Sumo Squats

Superset 1

• Start with a weight in each hand, knuckles facing forward.

• Slowly lower the weights with a slight bend in your knees, bending at the hips and keeping your back straight.

• Lower weight until you feel a slight stretch in your hamstrings. 

• Drive your hips forward and use your hamstrings to power back to standing.

Deadlifts

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

Superset 2

DO REPS PER SIDE

• Place your hand on the wall or chair or table for balance.

• Push your hips back as you come down. 

• Tilt your chest forward & press into the foot to come back up.

Assisted Pistol Squats

W7/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

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 ❤️❤️❤️❤️

W7/D1 Leg Day 🍑

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