Name: Playbook - Ruba Ali - Quads Burner
Uploaded: 2021-01-18T11:47:59.012Z
Duration: 30 min
Description: Quads Burner

Kristine

Anja

Elisa

Circuit:

Mixed rope jumps
Deck squat into clapping ball pushup
Kettle bell swing singe arm
Knee jump to squat jump
Kettlebell front squats

Complete ➡️ 10-12reps each slide | 4 sets | 1 min rest

-Stand with feet together and end of jump rope in each hand.
-Cross rope in front of body a few times then as it rotate ver your body jump over the rope.
-After a few jumps transition to skips.
-Repeat

Mixed rope jumps

-Start on back with a large medicine ball in hands.
-Roll back onto upper back and shoulders then forward to your feet and bottom of squat position.
-Drop down to pushup position with ads on ball.
-Perform pushup off ball quickly to that hands leave the ball at the top position.
-Clap hands while off the ball and land on ball safely.
-Pop legs forwards nad stand up into low squat.
-Roll onto back and repeat

Deck squat into clapping ball pushup

-Stand with feet outside shoulder width holding a kettlebell in one hand.
-Hinge at the waist bringing weight between your legs.
-Reverse hinge into standing position as you swing weight to head height out in front of your body .
-Release swing in between legs ad repeat.

Kettlebell swing single arm

-Start on knees and jump off knees to feet and low squat position.
-Jump out of low squat 
-Land safely 
-Return to knees and repeat.

Knee jump to squat jump

-Stand with feet shoulder width apart holding a kettlebell at your shoulders in rack position.
-Slowly lower down to bottom of squat.
-Stand up out of squat.
-Repeat

Kettlebell front squats

Circuit

Quads Burner

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

Natalie

Hamstrings & Quads

Serena

Samantha

This was killer but absolutely amazing workout! Felt great!

Shoulmith

Quads & Hamstrings

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 Burner

Community

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