Name: Playbook - Ruba Ali - W1/D1 - HB
Uploaded: 2021-01-25T15:22:25.813Z
Duration: 45 min
Description: W1/D1 - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Elvira

Great mobility work incorporated in this workout!

Alicia

Eliana

Arianna

Recommend a warmup/cooldown for this program!

Kaela

Good, wasn't sure if I was suppose to switch legs/do both sides but I did to be on the safe side.

Jeanette

Hi, it was quite tough maintaining balance for the step-up sets and I’ll need to wear trainers instead of yoga socks to keep from sliding during the downward dog rounds which were the hardest sets to finish. I am happy to have completed the full workout!

Fati

Just what i needed after a long hiatus. ❤ Thank you Ruba!

Dhina

Onell G

I didn’t expect to sweat so much due to trying to focus on my balance. It really makes a simple exercise more difficult. It was awesome!

Marissa

Gaby Ruiz

Love Simpson

Those down dogs to plank had me dying there ....damnnn
This workout is fire

Lisa

Nargiz

Lizzy

This workout was amazing! It's so different from the other home workout guides you have so it really challenged me! I have never done a couple of these exercises so they definitely challenged me but I felt so strong taking on new exercises and crushing them!

Amber

I took this workout outdoors and it felt invigorating!

Brittney

Lina Cifuentes

Katerina

Jordan Sehmbi

Hialyn

Milena

Daphne

I had to do Cardio but non of those open something is wrong with the app today

Saji

Jekka L. Kuhlmann

It was a great start to the program & learnt some new movements 🎉

Courtney Welham

Certain exercises felt very beginner-ish and others kicked my ass lol

Andrea

Marisol Granados

Camila

Great! Need more nutrition guide meal plans and this would be perfect

Bana Baradei

Iman Brown

Today was really good! The 3 exercise really kicked my butt and I loved the challenge!

Aleena Garcia

I would consider myself advanced and this workout really took me out of my comfort zone. I loved it!

Reice

Kristina

Alejandra

Amazing thank you! Was great to work on my balance which is currently non-existent but this was a good challenge to start with 🙃

Nathalie

Rest between each set isn’t clear. Is it 90 second rest after each set of 12?

Mae Brar

I liked to do this one for my fifth day because I hve not foam roller I ll buy tom and do the recovery

Angie

I feel good it wasn’t too much but enough

Grecia Jimenez

Valerie

Looked so easy but it was brutal! Don’t underestimate the downward dog plank🥵, thanks for the sweat!

Katarina

Dunya

This is exactly what I needed. The movements are challenging - especially with the tempo - but I can feel my mind-muscle connection growing stronger. Can’t wait to see the growth I will gain at the end of this program. Thank you.

Egeljin

Great! Those plank downward dog were challenging- but a good challenge 🙌🏽

Roxanne

Amazing! I feel more confident about my body from the very first time of trying your workouts. Thank you for giving me a chance to feel better Ruba! Love you ♥️

Nada

Amazing! 🤩 keep all the workouts coming! I’m ready to start seeing strong physical and mental results!

Felicia

Step up to balance 
Glute bridge 
Downward facing dog to plank 
Single leg all around the worlds
Jumping jacks

Tempo 4/2/1 - Down for 4 seconds , 2 second hold, 1 second back to starting position.

-Stand in front of a step or plyo box (6-18 inches high) with dumbbells
in hand. Step with one leg, keeping your feet pointed straight ahead
and knee lined up over midfoot.
-Push through the heel and stand up straight, balancing on one leg.
Flex the other leg at the hip and knee. Hold for 2 seconds
-Once fully balanced, slowly bring your lifted leg to the ground by
counting down 4 seconds, step off the box and switch legs to repeat movement. That is 1 rep. Complete 12 reps.

Step up to balance - HB

-Lie your back on the floor with your knees bent. Feet flat on the floor and arms stretched out to the sides.
-Place a resistance band slightly above your knees (optional). Keep your knees spread and prevent them from caving in throughout the movement.
-Draw in and brace, especially in the glutes, while lifting your pelvis and lower back off the floor slowly.
*Be careful not to hyperextend your spine.
-Hold for 2-5 seconds at the top, and then slowly lower down with a 4 second count. Perform 12 reps.

Glute bridge - HB

-From downward dog position, forming a 90-degree angle to the
ground. Keep your hips square as you lift your leg up, and your right
foot flexed.
-While keeping your right leg lifted, shift your weight forward until your shoulders are directly stacked above your wrists in a plank position.
-Hold for 2 seconds and slowly return to downward dog position with a 4 second count. Place your right foot back to the ground before alternating sides

Downward facing dog to plank - HB

-Stand on one leg with your foot pointed straight ahead and knee slightly bent.
-Hold a pair of dumbbells in your hands by your sides with your palm
facing out.
-Starting with your arms besides your draw-in your navel and lift
the dumbbells over your head, fully extending your arm.

Single leg all around the world - HB

-Stand with your feet together and arms at your side.
-In one motion, jump your feet out to the sides and raise your arms
above your head.
-Immediately reverse the motion back to the starting position.

Jumping jacks - HB

Circuit

W1/D1 - HB

Preet

Manar

W1/D1 Bonus core circuit - HB

Tips for the goblet squat form - i keep feeling pain between my shoulders/upper back whenever i do them!

W1/D2 - HB

Woooooo! Day 2 was more than challenging. I have to work harder on my balance but I tried to do as much I could bare.

W1/D2 Bonus core circuit - HB

Sasha 

Any alternatives to the walkout burpee’s?? 😩

W1/D3 - HB

Zenia Pina

W1/D3  Bonus core circuit - HB

Made me readily focus on my balance and realize how terrible it was

W1/D4 - HB

Great workout. Felt every but of it! 🙌

W1/D4 Bonus core circuit - HB

W1/D5 Cardio

🏋🏽‍♂️🏋🏽‍♀️🦾🤎🔥

Awesome it feels good after the weekend. I need to increase my dumbells weight though 
Have a nice day
💋

Have a right ankle injury from 5 years ago and week 2 into the program it had already started to fee stronger and more stable than before, where I couldn’t walk or stand for long periods of time due to the ankle’s weaken and inflamed ligament. Thanks so much Ruba! ❤️

W1/D1 - HB

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