Name: Playbook - Ruba Ali - W1/D1 Quads + hamstrings
Uploaded: 2021-05-07T16:26:15.562Z
Duration: 45 min
Description: W1/D1 Quads + hamstrings

Elizabeth

Tharsinhi

Elvira

Faheema

Yvette

Dorothy

Kristen Sebastian

I loved this workout!! It had me sweating since the first superset

Zainab

Damarys

Radia

Love it! I wish that the day 1 was more hard like lower body (weight)

Jennypher

Paola

Aziza

Loved it. It’s been decades since I sweated like this.

Dorothy Zúniga

Manar

Starting again, still in love with your program. Wishing you the best Ruba❤️

Katrina

Daniela

Divine Kalenda

Aleksandra

Marianna Naomie Garcia

Lauren

My strain on whoop is 9.1 after this session.
In love with your workouts

Rania

Thank you so much Ruba ❤️ It was amazing I really enjoyed it👍🏾💪🏾🙏🏾 I wish you all the best

Otilia

Maud

Challenging but not impossible. Great for being my first workout in a long time!

Jessica

Leick Costa

Short and sweet. I like it. Im hoping it progresses to lifts in your online training program 👍🏽

Jasmine

Melissa

Fidelma Maunsell

I love this next 6week program! I’m excited to have another challenge 🤩

Vanessa Hewitt

Kay Francesca

Farida

Cynthia Contreras

The app doesn’t automatically count like sweat. It’s a shame

Thai

Priya

Suzi

I’m sweating like a “pig” great workout 😂 Next level!

Maria Krisette Capati

It was out of my comfort zone, but I’m so glad I did it !

Priscilla

Last week i did only 2 days of workout... i was feeling like a mess. Now I am back at it with this new program bc i missed it for a few days. ♥️♥️♥️♥️🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Milena

I added extra reps..as I was looking for an advanced routine

Zaara

LEGS (quads & hamstring)		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB's, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 4 Sets 	
- Goblet Reverse Lunge 20 Reps (10 Per Side)
- Straight-Leg Deadlift 10 reps
Rest 1 min after each set
		
Superset 2		
2 Exercises - 4 sets 	
- Goblet Squat (Banded) 10 reps
- Kettlebell Swing 15 Reps
Rest 1 min after each set
		
Superset 3		
2 Exercises - 3 Sets 	
- Lying DB Ham Curl 10 reps
- Overhead Squat 12 Reps
Rest 1 min after each set
		
Superset 4		
2 Exercises - 3 Sets 	
- Bent-Leg Raise 30 secs
- Plank Twists 30 secs 
Rest 1 min after each set

- Begin standing, holding a dumbbell with both hands directly in front of your chest with feet shoulder width apart. This is the starting position. 

- Inhale and brace your core, take a large step backwards with your right foot and bend both knees at 90-degrees. This is the lunge position. Your front knee should be aligned with your ankle and your back knee should be hovering just above the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Continue alternating between sde for a specified number of reps.

Goblet Reverse Lunge KB

- Holding a dumbbell in both hands with an overhand grip(palms facing towards your body) in front of your legs. Position your feet slightly further than shoulder-width apart. Retract your shoulder blades. This is your starting position. 

- Inhale. Bend from your hips only and allow the dumbbells to run along your legs and down your shins. Ensure that your back isn’t rounding by keeping your shoulder blades retracted. 

- Exhale. Drive through your heels and use your glutes and hamstrings(back of your legs) to extend your hips to the starting position. The dumbbells should remain close to your legs.

Straight-Leg Deadlift

Superset 1

- Holding a dumbbell with both hands directly in front of your chest, Your elbows should be close to your ribcage. Plant your feet slightly further than shoulder-width apart. Place a band above your knees. 

- Inhale. Engage your core. Looking straight ahead, bend your hips and knees until your upper legs are parallel with the floor, ensuring that your knees are pointing in the direction of your toes. 

- Exhale. Push through your heals and extend your knees to return to the starting position.

Goblet Squat Banded

-Stand with feet just outside shoulder width apart while holding a kettlebell in front of you.
-Hinge at the waist bringing the kettlebell between your legs.
-Stand up and swing the kettlebell out in front of you to head height.
-Release swing down and repeat.

Kettlebell swing

Superset 2

-Lay face down on the ground with your arms crossed under your head and holding a dumbbell vertically between your feet.
-Curl your lower legs up towards the ceiling lifting the weight off of the ground and working your hamstring muscles.
-Lower legs and dumbbell back to the ground.
-Repeat

Lying dumbbell leg curl

-Stand with feet shoulder width apart while holding a dumbbell by its ends overhead.
-Lower yourself into the bottom of a squat while maintaining upright position.
-Stand up out of squat to full body extension.
-Repeat

Overhead Squat

Superset 3

-Lay on back with one leg extended and slightly elevated off the ground and the other leg bent with your foot firmly on the ground.
-Raise the elevated leg towards the ceiling as far as you can or until your  foot is above your head.
-Lower your leg to start position and repeat.

Bent Leg Raise

-Start in an elbow plank position
-Keeping your elbows and feet stationary twist your body to one side then the other bringing your hips close to the ground.

Plank twist

Superset 4

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Behnaz

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Superset 3 is missing an exercise I think

I think your missing a workout In superset 3?

W4/D2  Chest + back

W4/D3 Cardio + abs

W4/D4 Legs + glutes

Ornela

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

W5/D2 Chest + back

W5/D3 Cardio + abs

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

W1/D1 Quads + hamstrings

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