Name: Playbook - Ruba Ali - Quads & Hamstrings
Uploaded: 2021-01-18T11:45:53.224Z
Duration: 30 min
Description: Quads & Hamstrings

Serena

Samantha

This was killer but absolutely amazing workout! Felt great!

Shoulmith

I felt the burn!!! My new favorite workout

Lorena Sanchez

Boy this took me a hot min to finish but boy I’m shaking 💕

Maria Rios

Circuit:

Zercher squat
Elevated side lunge
Jump lunge with twist (weighted)
Overhead squat (heels elevated)
Straight leg deadlift (barbell)

COMPLETE ➡️ 10-12 reps each slide | 4 sets | 45 secs rest

-Stand with feet shoulder width apart with a barbell help in crease of elbows in front of your body and hands high.
-Squat down until elbows go inside of your knees.
-Stand up out of squat.
-Repeat

Zercher squat

-Stand and weight plates with feet together while holding  dumbbell in one hand.
-Step out to side into a side lunge while the dumbbell moves with you from outside hand and goes to middle of body.
-Stand up out of lunge back onto weight plates and dumbbell back to start position.
-Repeat

Elevated side lunge

-Stand with feet shoulder width apart while holding a weight plate in front of your body by its sides.
-Step back into reverse lunge twisting your torso and bringing the weight over the top of the front leg.
-Jump up out of lunge switching lung positions and also crossing weight over to other side. Weight always crossing over front leg.
-Repeat back and forth

Jump lunge with twist (weighted)

-Stand with feet shoulder width apart while holding weights at full extension overhead and heels elevated on a weight plate.
-Squat down to bottom of squat with weights overhead staying as vertical with your upper body as possible.
--Stand up out of squat to start position.
-Repeat

Overhead squat (heels elevated)

-Pick a barbell up off the ground holding it in front of your body with feet at shoulder width.
-Hinge at waist bringing barbell towards the ground while keeping legs slightly bent.
-Stand up out of hinge.
-Repeat

Straight leg deadlift (barbell)

Circuit

Quads & Hamstrings

Sabrina

Ohoud

Hamstrings & Glutes

DeniseMakeba

Kristen Sebastian

Chay

Quads

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

Brittney

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

Jennypher

Quads & Glutes

Kristine

Natalie

Hamstrings & Quads

Anja

Elisa

Quads Burner

Olga

Jennifer

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

Quads & Hamstrings

Community

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