Name: Playbook - Ruba Ali - Quads & Hamstrings
Uploaded: 2021-01-18T11:45:34.569Z
Duration: 30 min
Description: 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.)

Olga

Almost died 😅 but now I feel amazingggg

Sheila

Lilianna

Marissa

Melissa

Can’t feel my legs!! 👏🏻👏🏻👏🏻

Nathalia

It was challenging! But I got it done! I got a good quad pump in!! In a good sweat!

Nour Sherif Koraiem

I love every single workout I’ve done on this app, but this one is definitely my favorite!! Always challenging me to go one more round, to do more, and to be more. Thank you Ruba for such amazing and inspiring workouts!!

Marie

By far, my favorite work out to date. I enjoy the strength of lifting with plyometrics. A challenge and a burner.

Mayra Priscila Ramírez

Absolutely LOVED IT!!! An amazing workout, my legs are dead and so is the rest of my body! Such a strong way to end the year. Can’t wait to continue working out with this program in 2021!!

Emily Rodriguez

Circuit: 

Elevated reverse lunge with weight
Deficit dumbbell squat 
Elevated jump lunge
Barbell front squat
Elevated in and out pop squat (weighted)

Complete: 12 reps each exercise | 60 secs rest | 4 rounds

-Stand with one leg on top of two stacked plates or a small bench while holding a dumbbell by its ends under your chin.
-Step back with free floating leg into a reverse lunge.
-Stand up out of lunge into start position ( only putting foot down if needed for balance)
-Repeat

Elevated reverse lunge with weight

-Stand on stacked plates  with feet shoulder width apart  while holding a dumbbell in each hand in front of your body.
-Squat down deep so that the dumbbells go to or bellow foot level creating a deficit squat ( larger range of motion)
-Stand up out of squat to full extension.
-Repeat

Deficit dumbbell squat

-Stand with one foot on two stacked plates.
-Step back into a reverse lunge.
-Quickly explode out of bottom position creating a jump. 
-Switch feet in air so opposite foot lands on plate and the there behind you in lunge position.
-Repeat back and forth

Elevated jump lunge

-Hold a barbell with hands just outside shoulder width while resting the barbell on your front delts and fingertips.
-Squat to bottom of squat.
-Stand up out of squat to full extension.
-Repeat

Barbell front squats

-Stack two sets of plates outside shoulder width apart so there is room between them for your feet.
-Holding a dumbbell by its ends under your chin and feet on the plates perform a squat.
-At top of squat pop feet to floor between the plates.
-Perform a narrow stance squat.
-Stand up out of squat and at extension pop back up onto plates in wide stance.
-Repeat

Quads & Hamstrings

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