Name: Playbook - Shaina Fata - W9/D3 Legs + Abs
Uploaded: 2024-04-26T21:22:15.808Z
Duration: 40 min
Description: W9/D3 Legs + Abs

Gerti

EQUIPMENT
• Barbell
• Kettlebell
• Plyo Box
• Pull-Up Bar

This one is fiery but so so good 🔥. The legs and Abs go perfectly today and you’ll be feeling the burn after 😝. GOOD LUCK and let’s get it!!

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

MODIFICATION:
• Do a forward lunge (without box)

• 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.

Box Step Ups

• 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

Warm-Up

Barbell Back Squats

• 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 Squat Swings

• 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 - LEFT

Barbell Curtsy Lunges - RIGHT

• Step your foot forward. 

• Keep your other foot back and turn the toes slightly out.

• Pull your front hip back & squeeze the inner thighs the whole time!!

• Lower down, keeping the spine as straight as possible. 

• Using your obliques (side abs), lift straight up to standing.

KB Triangle Slides - LEFT

KB Triangle Slides - RIGHT

CIRCUIT 1

• Press into the foot to lift your other foot off the ground and drive the other knee up, springing off the foot.

• Use your glutes and inner thighs to lower the foot back down to the floor.

Lateral Box Explosive Knee Drives - LEFT

Lateral Box Explosive Knee Drives - RIGHT

• 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

• 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

MODIFICATION:
Do leg raises laying down on the floor.

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can, drawing your tailbone down.

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Leg Raises

CIRCUIT 2

W9/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

Elena

Porcha

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♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

Jessica

W3/D3 Legs + Abs

Mica

W3/D4 Upper Body

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

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

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W9/D3 Legs + Abs

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