Name: Playbook - Shaina Fata - W7/D2 Lower Body
Uploaded: 2024-04-26T21:23:26.146Z
Duration: 40 min
Description: W7/D2 Lower Body

This one is legs + booty!

EQUIPMENT NEEDED: 
- dumbbells
- box or elevated surface
- Swiss ball

• Make sure to do your warm-ups and cool-downs!!

• You have 6 exercises that are broken into sets of 3.

• Each set of 3 will be repeated for 3 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 3.

Do this warmup before your leg day workout!

• Sit back into the heels and push your hips back.

Bodyweight Squats

Hip Openers

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

• Keep feet together and feet flat on the floor when you dive.

Tiny Squat Dives

• Keep spine tall and inner thighs squeezing.

Forward Lunges

Standing Quad Stretches

Do this warm-up!

• Start a few inches away from the box with a dumbbell in each hand.

• Place first foot up on box and press through your heel to drive the knee of your other leg upwards.

• Bring the second food down, following with the first.

• Repeat, switching the leg you step up with.

DB Box Step-Up to Knee Drive

• Start standing, holding a dumbbell close to your chest.

• Flex at the knees and push your hips back as you come down.

• Keep your chest up throughout the movement.

• Stop when your elbows come to your knees.

• Push through the heels and flex the glutes to stand back up.

DB Goblet Squat

• 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 - LEFT

Assisted Pistol Squats - RIGHT

Circuit 1

• Start by holding a dumbbell in each hand and let them hag at your sides.

• Lunge your leg back, bringing both knees to 90 degree angles and squeezing your glutes.

• Bring the same foot behind the leg and over to the side to curtsy. 

• Step back to standing and repeat on your second side.

DB Backwards Lunge to Curtsy

• Start with feet wide and toes turned slightly out.

• Hold the dumbbell into your chest.

• Sit back into your heels and squat as low as you can towards the ground.

• Press into the heels to lift the butt up to knee height.

• Squat back down and repeat.

DB Frog Squats

• Start with a dumbbell in between your hands.

• Lay on the swiss ball and adjust until only your shoulders and up are on the ball.

• Place your feet hip width apart and directly below your knees.

• Lift your hips up to knee level and engage the glutes.

DB Swiss Ball Bridge Lifts

Circuit 2

Do this cool-down after your leg day workout!

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• Do 40 seconds per side!

• Draw your knee in towards your chest, bringing the ankle towards your opposite wrist.

• Try to keep the thigh of your extended leg facing down.

• Soften your hips and come to your forearms or fully extend the arms forward.

Pigeon Pose

• If you are a tight person, place a pillow, blanket, or yoga block underneath your butt.

• Extend your spine up and hinge at the waist forward.

• Drop your neck and shoulders last.

Seated Wide-Legged Forward Fold

• Draw your knees in, grabbing the insides of your feet.

• Open the knees out wide, drawing them down.

• Press your tailbone towards the floor.

Happy Baby

Do this cool-down!

W7/D2 Lower Body

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

Veerle

Kimberly

Andrea C

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

Lisa

W1/D3 Arms + Abs

Erin

W1/D4 Lower Body

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

Morgan

Allyson

W1/D5 Arms + Abs

Amazing! That hit! Love how well-rounded your workouts are always

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

W2/D2 Lower Body

More and more sweat 🔥. Leaking right now!

W2/D3  Arms + Abs

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

W3/D2 Lower Body

Marie-Emilie

Anna

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W7/D2 Lower Body

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