Name: Playbook - Ruba Ali - W1/D1 Lower body
Uploaded: 2021-03-31T13:57:26.962Z
Duration: 45 min
Description: W1/D1 Lower body

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

Shereen

Ligia

Jeri

Magaly

Yuri

Another amazing workout !!! I love circuit training !!

Was hard but very effective. Is my first day and was challenging. Thanks 🤍

Yuli

Mariela

Ive taken some time off working out and this is a great first workout!

Joanna

Kate

Intense! But great start for me, I am 3 months post partum

Jeanette Negron

By the second circuit, my legs were SHAKING!! Great workout!!

Carlos-Andrea

Vanessa

Veronica

Danah Kern

Adrianny

Diandra

Venessa

Deanna Shanelle

Tharsinhi

Firs day after years of not working out, that was good!

I'm back to working out after a break so couldn't finish all circuits. Did 2, 2, 1. But I absolutely enjoyed it! 💚

Monika

I meant to put 5 Stars, it my first time doing this😅

Karen

Kicked my butt (and legs) in all the right was!

Tawni

Rita

Maria

Jami

Angela

Susie

This was my first work out with you. It was Great! Thanks!

Chloe

Andreina

Mimi

Anonymous

Bree

Good one for the first one. I’ll be somewhat sore but overall great.

Nicole

It was intense, but it was just what I needed to burn this fat.

Cece

Cassandra

Danielly

Bashaer Albadri

Claudia

Was a good sweat, could’ve been a bit longer. Thanks!

Kelly

1st workout with you. Trying something other than CrossFit. 
So far so good!

Tammy

Aggressive and amazing. I worked up a nice sweat

Ashley Brigman

Such a great workout! Super excited for what’s your come! Thank you for creating it!

Nola

DB Deadlifts	15 reps
Step Ups	20 reps (10 reps per side)
Jump Squats	10 reps
	
DB Split Lunge	20 reps(10 e/s)
DB Glute Bridge 	15 reps 
DB Front Squat 	15 reps
	
Hip Abduction (Banded)	20 reps (10 per side)
Sumo Squat	20 reps
L Crunch	20 reps

-Stand with feet just inside shoulder width while holding a barbell in front of you.
-Hinge at the waist and lower the barbell over the top of your feet as you push your butt back (stretching your hamstrings)
-Reverse hinge until you are in full upright position
-Repeat

Romanian Deadlift (dumbbells)

- Place a bench in front of you and hold a dumbbell in each hand. Plant your left foot on the bench and right foot on the floor. This is your starting position. 

- Inhale. Exhale. Engage your core. As you push through the heel of your left foot stand up on the bench keeping your right leg extended. You should feel the weight through your left quads and glutes. 

- Inhale as you lower your right foot back to the floor. Repeat the specified number of repetitions on one side before completing the other side.

Step Ups  (10 per leg)

-Stand with feet shoulder width apart.
-Lower your body into the bottom position of a squat.
-Jump up out of a squat and land softly.
-Repeat

Jump squat

Circuit 1

-Stand in a staggered stance while holding a dumbbell in each hand.
-Lower yourself down towards the ground into a lunge position (stationary)
-Stand up back to the starting position.
-Repeat

Split Lunge DB   (10 each leg)

-Lay on your back with your legs bent at 90 degrees and feet planted on the floor and your arms on the floor at your sides for balance. Place a band around your legs above the knee and hold a kettlebell on your lower stomach.
-Elevate your hips off the ground until you are resting on your upper back and shoulders.
-Lower hips back to the ground and repeat.

Glute Bridge KB

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders in front of your body.
-Perform full range of motion squat.
-Repeat

Front Squat DB

Circuit 2

-Stand with feet together with a band around your legs just above the knees.
-Raise one leg out to the side activating your abductors.
-Return leg to the starting position and repeat

Hip abduction banded  ( 10 per side )

-Stand with feet wide and slightly yoed out while holding a dumbbell in each nad at your shoulders.
-Squat down to bottom of squat.
-Stand up out of the squat to full extension.
-Repeat

Sumo Squat DB

-Lay on your back with your legs elevated and your feet flat.
-Cunch your upper body up and touch your feet with your arms extended in front of you.
-Release crunch back to starting position.
-Repeat

W1/D1 Lower body

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