Name: Playbook - Ruba Ali - W1/D3 - HB
Uploaded: 2021-01-25T15:22:25.848Z
Duration: 35 min
Description: W1/D3 - HB

Sasha 

Any alternatives to the walkout burpee’s?? 😩

Elvira

More warmups and cooldowns/recovery routines cause the DOMS are insane

Kaela

Jeanette

I loved this workout. It definitely made me work harder mentally and physically. Drenched in sweat!

Marissa

Nargiz

A little more challenging but I definitely worked up a sweat 🔥

Lizzy

Zenia Pina

Patricia

Brittney

I have already done this workout on d4 of my 4weeks program but here i am again sweating like crazy. It was hard. I nailed it. Thank you 💪🏽

Milena

Lynn

It was very hard but i nailed it . After round 1 i told myself i can’t make it till the round 3 but i did. One step at a time. I cried a litlle but i need to succeed

Marisol Granados

Hardest yet and I stuck it out! Thank you so much my inspiration !

Aleena Garcia

Reice

Alejandra

Legs are on fireee from yesterday but my body feels sooo good

Grecia Jimenez

Wow! Challenging in all the best ways. I think my soul left my body 😂 at first I was like “this looks easy enough” .. I was so wrong

Kyara

Kiran

Thank you Ruba for this amazing session ❤✌🏻Much love to you.

Simran

This workout was great. I got so sweaty.🥵

Perla Rico

Phyllis

Damn how strong Im always feeling after your workouts! I can already feel Im gonna be so sore tommorow 🤣 thanks

Walk out burpee
Reverse lunge to balance 
Assisted single leg row 
Squat to knee raise hold 
Plyo split lunges

4/2/1 tempo - 4 seconds down, 2 second hold, 1 second back to start position

-Stand with your feet shoulder-width apart, arms by your sides.
-Bend your knees and reach forward to place your hands on the floor.
-Kick your legs straight out behind you. On a 4 second count, slowly lower your entire body down to the ground, bending at the elbows.
-Use your arms to push your body back up and hold for 2 seconds.
-Walk your arms back to your feet and jump extending your arms over
head. That completes 1 rep. Repeat 12 reps.

Walk out burpee - HB

-Stand with a hip-width stance and keep your hands on your hips.
-Take a step backward and bend your hips and knees.
-On a 4 second count, lower your body into a lunge. Once your knee is at 90 degrees, hold for 2 seconds.
-Extend upwards and bring your foot back to starting position.
Repeat 12 reps on one side before moving to the other side.

Reverse lunge to balance - HB

-Hold a dumbbell in your right hand, facing your body, and raise your right foot slightly behind you. Use your left hand to grip on a chair or wall for balance.
-Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your right leg until both are parallel to the floor.
-This is your starting point. Bring the dumbbell to your rib cage;
hold for 2 seconds, then on a 4 second count slowly lower back to start. That completes one rep. Complete 12 reps each side before moving to the other.

Assisted single leg row - HB

-Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before chest.
-On a 4 second count, sit back with hips, until your thighs are parallel to the floor. Make sure your knees follow the direction of the toes.
-As you come up, lift up one knee as high as you can and
hold for 2-5 seconds. Slowly bring your leg down.
-Switch opposite sides with the same motion. Complete 12 reps each side.

**Tip: Breathe in when squatting, breathe out when standing up.
While standing up, feel the contraction in your glutes and quads.

Squat to knee raise hold - HB

-Step forward with one leg and lower your body to 90 degrees at both knees. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
-Using your quadriceps, hamstrings and hip flexors, spring out of the lunge position into the air, switching the feet so that the right leg is in front and the left leg is behind you when you land.
-Lower into another lunge, switching sides when you jump to complete one rep. Land softly and maintain proper form throughout the movement.

Plyo split lunge - HB

Circuit

W1/D3 - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Great mobility work incorporated in this workout!

Alicia

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.

Fati

W1/D2 Bonus core circuit - HB

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/D3 - HB

Community

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