Name: Playbook - Ruba Ali - Hamstrings & Glutes
Uploaded: 2021-01-18T11:48:06.363Z
Duration: 30 min
Description: Hamstrings & Glutes

Olga

Jennifer

Chay

Mayra

Amelia

Leick Costa

Brittney

Samantha

Girllllllll!!!! You inspire me in every aspect. I love your workouts and love the way you push the body. Love that your authentic and natural. xoxo xoxo 
Laurie

Laurie

My legs feel like jelly! I couldn’t finish 🤦🏻‍♀️lol I’m going to try again tomorrow! This kicked my ass!! Loved it!!

Tiffany

Loved the workout absolutely felt the burn🔥💪🏿🥰

Maria

I had to modify the knee jump because I couldn’t get it quite right, but other than that it was a great workout! 💯

Vanessa Hewitt

Loved it! Getting better with my knee jump squat jumps! My legs are also starting to look amazing! Thank you for the amazing workouts!

Brenda

Hard for the level I’m at but I adjusted it and I love the creativity!

Kelani

Khatere

Omg, that was kick ass, I’ve never done a Hiit like it. Only Ruba could plan a workout like this 👌🏻👌🏻👌🏻 loved it 🙌🏻❤️💪🏻

Maary

Alecia Welch

Marija Janjic

I feel so alive after your workouts😍🙏🏼

Nancy

Could only manage 3 sets. Your workouts are life ❤

Lola

I though it's never going to finish 
It was very challenging 
My legs and glute was burning 
I love your workouts !! 
I feel me so more strong!

Mayra Priscila Ramírez

Maelly

Circuit:

Elevated reverse lunge and knee raise (weighted)
In and out deadlift with dumbbell
Knee jump into squat jump (weighted)
Deadlift dumbbell clean into step out squat
Barbell  sumo deadlift

METHOD➡️ 15 reps each exercise | 90 secs rest, 4 rounds.

-Place a large plate on the ground and place one foot on it while holding a dumbbell in the opposite sides hand at your shoulder.
-Step back with leg off of the plate into a reverse lunge.
-Step up out of lunge and with leg doing the moving raise your knee up in front of you at top standing back up.
-Repeat

Elevated reverse lunge and knee raise (weighted)

-Stand in wide stance with a single dumbbell in one hand.
-Deadlift dumbbell down to ground and stand up out of deadlift.
-Near top of extension step your foot in while switching the dumbbell to the other hand 
-Perform another deadlift now with a narrower stance.
-Stand back up out of deadlift as you step out to start position and return dumbbell to starting hand. 
-Repeat

In and out deadlift with dumbbell

-Kneel on ground with legs apart and holding a weight plate in hands.
-Quickly bring your body upward so that you come off the ground landing on your feet in the bottom of a squat position.
-Jump out of squat into the air in an explosive manner.
-Lower yourself safely back to knees and repeat

Knee jump into squat jump (weighted)

-Stand with feet shoulder width part and knees slightly bent while holding a dumbbell in each hand.
-Hinge at the waist bringing the dumbbells down above your feet.
-Stand upright out of deadlift as you bring the dumbbells up to your shoulders in one motion.
-Holding dumbbells at your shoulders deep out wider and perform a squat.
-Stand up out of squat and bring feet and hands back to start position.
-Repeat

Deadlift dumbbell clean into step out squat

-Stand with feet in wide stance with toes pointed slightly out with a barbell over your feet. 
-Squat down and grip the bar with your hands between your legs. 
-Pick up bar keeping your back straight using your legs as the primary mover.
-Set bar back on ground 
-Repeat

Barbell sumo deadlift

Circuit 1

Hamstrings & Glutes

Sabrina

Ohoud

DeniseMakeba

Kristen Sebastian

Quads

The burn I feel in my lower back and thighs, are insane!!!

On fire! Trying to make a conexion, the mind with muscle 🙏

Jennypher

Quads & Glutes

Kristine

Natalie

Hamstrings & Quads

Anja

Elisa

Quads Burner

Serena

This was killer but absolutely amazing workout! Felt great!

Shoulmith

Quads & Hamstrings

I really liked. But in the last exercise I realized that I need to have more ankle mobility. It’s hard to me to perform a closer squat. 

(I did CrossFit for 6 years. I needed to change my workout, and I like a lot your app so far.)

Almost died 😅 but now I feel amazingggg

Hamstrings & Glutes

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