Name: Playbook - Ruba Ali - W2/D1 Bonus core circuit - HB
Uploaded: 2021-01-25T15:22:25.899Z
Duration: 45 min
Description: W2/D1 Bonus core circuit - HB

Kiran

Marching glute bridge 
Low plank superwoman
Supine foot taps 
High knees

12 reps each side 
4/2/1 tempo  4 seconds down, 2 second hold, 1 second back to starting position

-Lie face up on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
-Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
-Hold for 2-5 seconds. On a 4 second count, slowly lower your right foot to
the ground, but keep your hips lifted.
-Lift your left foot off the ground to repeat on the other side.

Marching glute bridge - HB

-Kneel on your mat on all fours (knees and elbows). Your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles and keep your hips stable.
-Slowly extend your right arm out directly in front of you. At the same time extend your left leg directly out behind you. Make sure that both limbs are extended directly back, rather than dropping down or veering to the side.Hold for 2 seconds.
-Slowly lower to the start position with a 4 second count.
Repeat all reps on one side before completing the other side.

Low plank superwoman - HB

-Lie down on your back and place your arms by your sides.
-Engage abdominals and bring the navel toward your spine. Lift knees to 90 degrees. Maintain a neutral spine and avoid arching or pressing your back into the floor.
-On a 2 second count, lower your right foot to tap the floor while the left leg remains in tabletop position. On a 2 second count return the right leg to 90 degrees. Perform the same movement on your left leg and alternate tapping the right and left foot on the floor.
-Complete 12 reps each side.

Supine foot taps - HB

-Stand with your feet hip-width apart. Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees - HB

Circuit

W2/D1 Bonus core circuit - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Elvira

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

Marissa

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

Lizzy

W1/D4 - HB

Great workout. Felt every but of it! 🙌

Nargiz

W1/D4 Bonus core circuit - HB

Brittney

W1/D5 Cardio

🏋🏽‍♂️🏋🏽‍♀️🦾🤎🔥

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

Milena

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! ❤️

W2/D1 Bonus core circuit - HB

Community

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