Name: Playbook - Ruba Ali - W2/D1 Lower body
Uploaded: 2021-03-31T13:57:26.993Z
Duration: 40 min
Description: W2/D1 Lower body

Magaly

Sierra

Diandra

Tharsinhi

Danielle

Susie

Luz R K

Claudia

Always get the best work out no matter what the exercise

Isabel

Riley

Nadina

john mensch

Fidelma Maunsell

Anonymous

Went with light ish weight and focused on form….WOW I’m drenched in sweat

Lindsay

Dewa

Amalia Buckley

Kate

It was great. Just wish there were modification instructions.

Sheryn

Madie

Rodelina

Maria Garcia

Breeann Barcelona

Shahad

Abigail Sanchez

Ramneek

Katey Miro

Danah Kern

Was it really supposed to be 30 reps of the hip thrust??? Becauseee, I totally cheated that

Brittney

Great, thanks! Only did 2 rounds of each due to time before suhoor.

Aminda K

Perfect amount if sweat before iftar without feeling extremely worn out or anything of a sort!!

Dima

Love!!! your controlled workouts👌🏼
Lower body on fire

Tasneem

Farida

Killer workout I’m about to pass out 🤣

Ahmad

Glute Kickback	30 reps (15 per side)
Romanian Deadlift (Banded)	12 reps
Side Squat(Banded)	20 reps (10 reps per side)
	
Curtsey Lunge	20 reps(10 e/s)
Sumo Squat	15 reps 
Single-Leg Glute Bridge	20 reps (10 per side)
	
Banded  Hip Thrust  Dumbbell	15 reps + 15 pulses
 Banded Abduction	20 reps
KB Swings	15 reps

-Begin on hands and knees with a band around your legs above the knee.
-Kick one leg back to full extension while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Glute Kickback Banded (15 each side )

-Stand with feet just inside shoulder width while holding a barbell in front of you and aband around your legs just above the knee..
-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 Banded

-Stand with feet outside shoulder width apart with a band around your legs just above the knee.
-Squat down partially and then step out to the side with both legs.
-Stay in partial squat position and step back the other direction
-Repeat

Side Squat Bodyweight   (10 each side )

Circuit 1

- Stand with your feet hip-distance apart and hold a dumbbell in each hand at your sides. This is your starting position. 

- Inhale. Exhale, engage your core. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. 

- Inhale. Lunge down, hovering your knee a couple of inches off the floor. Exhale. Press through your left heel and balls of your right foot to return to starting poston

- Slowly return to the standing curtsy position.

Curtsy Lunge  ( 10 each 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

- Start by holding a dumbbell on your hips, lie flat on the floor, bend your knees and position your feet hip- width apart. Bend your knee and place your right leg so that your ankle is resting on your left, slightly above your knee. This is your starting position. 

- Inhale. Exhale. Press your left heel into the mat, use your glutes to raise your pelvis off the floor until your body forms one straight line from chin to knee. Ensure you’re resting on your shoulders and squeezing your glutes at the top.

- Inhale. Slowly lower your levs to the starting position. Complete half of the specified repetitions on the same side before completing the repetitions on the other side.

Single Leg Glute Bridge  ( 10 each side )

Circuit 2

15 reps on first exercise plus 15 pulses = 30

Begin seated on the ground with a bench placed behind you and your knees bent. Lay a dumbbell across your hips(place towel or pad on your hips for comfort).  Place your upper back on your bench with your knees bent and feet planted firmly on the ground. This is your starting position. 
Inhale. Exhale. Engage your core. Holding the dumbbell in place, press through your heels  and raise your hips from the ground. Ensuring your back remains in neutral position, chin is tucked in looking straight ahead. 
Inhale. Hold at the top, squeezing your glutes for a few seconds. Exhale. Slowly lower the barbell to the starting position. Keep the movement in your lower body(don't rock your upper body to complete the move).

Hip thrust banded dumbbell

-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

-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

Circuit 3

W2/D1 Lower body

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

W2/D1 Lower body

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