Name: Playbook - Shaina Fata - W7/D1 Legs
Uploaded: 2023-12-28T18:49:32.661Z
Duration: 30 min
Description: W7/D1 Legs

Jessica

EQUIPMENT
• Barbell
• Plyo Box
• Sliders or towel to slide on floor

A four workout leg day to kick off the week 😝. You have 1 circuit today that you will do for 4 full rounds of each exercise in! Don’t forget to warm-up and have fun!

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

Bodyweight Squats

Backward Lunges

Sit in to your heels and push the hips back.

Side Lunges

• 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 Squat | Warm-Up

• Place the barbell across your upper back.

• Step backward and behind your front leg, keeping your core engaged and back straight.

• Bring your back knee down until both legs reach 90 degrees in a curtsy.

• Step back to the initial position.

Barbell Curtsy Lunges | Warm-Up

Warm-Up

Barbell Back Squats

Barbell Curtsy Lunges - LEFT

Barbell Curtsy Lunges - RIGHT

• MODIFICATION: use sliders on the floor or socks on a hardwood floor. OR lay down on your belly with a dumbbell between your feet and curl up. 

• Start laying down on your back with your heels on the sliding object.

• Lift your hips up off the ground & draw the shoulders back to get a little more lift.

• Squeeze glutes to keep hips up as you curl the legs in & out.

Bridge Sliding Hamstring Curls

• 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

Leg Workout

W7/D1 Legs

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

Dari

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♡

W7/D1 Legs

Community

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