Name: Playbook - Ruba Ali - Quads
Uploaded: 2021-01-18T11:46:19.309Z
Duration: 30 min
Description: Quads

DeniseMakeba

Kristen Sebastian

Chay

Shayden

Danielle

Fanny

Fidelma Maunsell

Brenna

Leick Costa

Vanessa

Amazing! Love complex and innovate leg workouts

Alejandra

Brenda

( 5 rounds is a lot... I know I know that why you’re here, that bikinis not going to wear itself. )

Sibyl

Zaria

Teresita Dial

I love these workouts in the lower body strength

Marissa

Cait

I can’t say how much I’m happy to have ur workouts! You inspire everyone to not lose faith on themselves!!! I killed today!!! Thank uuuuu! I’m huge fan 💓

Sasha Cristhie

Extremely tough, but amazing at the same time

Fatima

Yogi

Christina

Circuit:

Goblet squat with heels elevated
Step up high knee
Straight leg deadlift into squat jump (weighted)
Lunge pulse into jump lunge
Sissy squat (weighted)
Stationary forward lunge (weighted)

COMPLETE ➡️ 10-12 reps each exercise x 5 rounds | 60 sec rest in between rounds

-Stand with heels elevated on weight plate while holding a dumbbell in goblet position.
-Perform squat.
-Repeat

Goblet squat with heels elevated

Stand with a dumbbell on its end in front of you.
-Place one foot on e the dumbbell and step up raising opposite knee up into high knee position.
-Switch feet on weight quickly.
-Repeat to other side

Step up high knee

-Stand with feet shoulder width apart while holding a weight plate in front of your body.
-Hinge at waist taking weight to the ground in front of you.
-Reverse hinge and stand up while bringing wight up to chest.
-Perform squat and jump out of bottom.
-Return to start position and repeat.

Straight leg deadlift into squat jump (weighted)

-Get in to bottom of lunge position
-Start ip out of lunge then back down creating lunge pulse.
-Jump out of lunge switching legs front and back.
-Repeat for other side

Lunge pulse into jump lunge

-Stand with barbell in rack just bellow your knees behind you  while you hold weight at your chest.
-Squat down with legs touching barbell keeping feet firmly n position as to not tip ver backwards over bar.
-Stand straight up out of squat 
-Repeat

Sissy squat (weighted)

-Stand with feet together with a dumbbell in each hand.
-Step forward into lunge.
-Step out of lunge back to start position.
-Repeat with other leg.

Stationary forward lunge (weighted)

Circuit

Quads

Sabrina

Ohoud

Hamstrings & Glutes

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

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

Community

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