Name: Playbook - Ruba Ali - W1/D4 - HB
Uploaded: 2021-01-25T15:22:25.865Z
Duration: 40 min
Description: W1/D4 - HB

Elvira

Marissa

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

Lizzy

Nargiz

This workout was a killer! My balance is pretty awful so all these single leg exercises are really challenging! I can tell I'm already getting better even after a few workouts because I'm not shifting as much and I've got my breathing controlled!

Amber

I'm feeling it in my lower back today 😖

Brittney

Tired this morning so not very enthusiastic...but i focused and did it anyway.
Thank you 🙏🏽

Milena

Love that this uses body weight for those of us who may not have access to free weights!

Pearl

Kiran

Im so exhausted! Huh these workouts makin me feel so good!! So more confident and strong, thank you coach

Ana 

Lateral lunge to balance 
Lateral arm walk 
Single leg deadlift to balance 
Alternating lunge to press
Squat jump / hold

-Stand with feet hip-width apart.
-Step directly out to the side with your left foot and lower into a squat. Keep your right leg straight.
-Push off left foot to stand and raise knee, balancing on right leg. Repeat for 10-12 reps, then switch sides.

Lateral lunge to balance - HB

-Start in a plank position- your hands shoulder-width apart with your legs behind you, resting on the ball of your feet. (Use a resistance band looped around forearms for added intensity.)
-Inhale, step your right hand and foot outwards so that your hands and feet are slightly wider than your shoulders.
-Step your left hand and foot inwards as you exhale to return to the starting position.
-Complete half of the specified number of repetitions in the same direction before completing remaining repetitions in the other direction.

Lateral arm walk - HB

-Stand with feet hip-width apart. Shift weight onto the right leg.
-Extend your left leg back as you slowly bow forward using a 4 second count until your chest is parallel to floor.
-Hold for 2 seconds and then stand up and bring left knee to chest. Repeat for 10- 12 reps, then switch sides.

Single leg deadlift to balance - HB

-Stand with feet shoulder-width apart and hands holding dumbbell level with your ears. On a 4 second count, perform a forward lunge.
-Pause at the bottom as you press the weights up above your head.
-Return to start and repeat on the other leg. That is 1 rep.

Alternating lunge to press - HB

-Stand with your feet shoulder-width apart.
-On a 4 second count, lower into a regular squat, then engage your core and jump up explosively.
-When you land, lower your body back into the squat position and
hold for 2 seconds to complete one rep.

Squat jump / hold - HB

Circuit

W1/D4 - 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!

Kaela

W1/D2 - HB

Jeanette

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

Sasha 

Any alternatives to the walkout burpee’s?? 😩

W1/D3 - HB

Zenia Pina

W1/D3  Bonus core circuit - 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/D4 - HB

Community

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