Name: Playbook - Ruba Ali - Full body strength
Uploaded: 2021-01-18T11:46:56.025Z
Duration: 30 min
Description: Full body strength

Circuit:

Hanging knee raise (with ankle weights)
Elevated pushup to arm raise
Knee raised curl and press (with ankle weights)
Pop squat push press
Hip thrust hold with knee tap
Tricep pushup to squat curl

Perform the exercises *slow & controlled* back to back. 10-12 reps each | 4 rounds | 30-60 secs rest.

-Hang from a bar with bodyweight off the ground.
-Raise one knee towards your check (slow and controlled to avoid swinging)
-Lower leg back to start position.
-Repeat for other leg

Hanging knee raise (with ankle weights)

-Start in pushup position with feet elevated off the ground.
-Perform pushup 
-At top of pushup raise one hand of the ground and extend it overhead until it is parallel to the ground.
-Return hand to ground and repeat

Elevated pushup to arm raise

-Stand on one foot with the other leg in a knee raise position while holding dumbbells in each hand.
-Hold leg out in front of you as you perform dumbbell curls
-One dumbbells are at our shoulder press them overhead while rotating your hands so that at top of press palms are facing forward.
-Reverse movement to start position and repeat

Knee raised cur and press (with ankle weights)

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Squat down to bottom of squat.
-Stand out of squat quickly posing your feet away from each other  while pressing the dumbbells to overhead extension.
-Return dumbbells to shoulders while posing feet back in to start position.
-Repeat

Pop squat push press

-Lay on back with one foot firmly on ground and leg bent at 90 degrees 
-Raise your hips off the ground and hold position with other leg straight out.
-Holding a dumbbell overhead off the ground bring it over your chest while bringing the straight legs knee towards the dumbbell.
-Return dumbbell to overhead position while extending leg back to straight.
-Repeat

Hip thrust hold with  knee tap ( weighted )

-Perform pushup with hands on dumbbells and a neutral grip.
-Pop legs forward and stand up to bottom of squat.
-Curl the dumbbells to your shoulders.
-Reverse movement and repeat

Tricep pushup to squat curl

Circuit

Full body strength

Addy

Great circuit! Love the mix of cardio and strength…body feeling the burn!🔥🦵🏼

Terri

Please clarify if on a single sided exercise (single leg hinge and row) we should complete each side every round, or alternate sides by round.

Deirdre

Heba

Alexandra

Tharsinhi

Esther

Fidelma Maunsell

Delfi

Chay

🥵 Amazing Strength⭐️⭐️⭐️⭐️⭐️

Tasneem

Jo-Ann

Awesome
I always want to get out of comfort zone in my workouts and ur WODs does that👏🏻

Nazanin

Very very good! Do you really read my comments 🤔🤔

Rachna

Armina

Sara

I was feeling extremely bloated and uncomfortable, and after doing these exercises I feel so much better!  ❤️❤️

Fathima

Helin

Workout was Amazing! Had me dripping in sweat 💦

Full body strength

Community

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