Name: Playbook - Ruba Ali - W2/D1 Quads + hamstrings
Uploaded: 2021-05-07T16:26:15.582Z
Duration: 50 min
Description: W2/D1 Quads + hamstrings

Milena

Elvira

Yvette

Jennypher

Valerie

Rania

Farida

Maud

Leg raises only 3 sets so both legs not equally trained

Nafisa

Katrina

Lizzy

Burnt 400 calories with this workout 😩🥵 love it girl!

Vanessa Hewitt

Jesseca

Viviana

Fidelma Maunsell

Priscilla

Laurie

Loved this workout😊 Nearly broke me 🙈😅💪

Randy

It was really good thank you! However, I didn’t get to finish the last set for the last superset because my gym was closing. I feel really bad about it and just wanted to know what should I do if that were to happen again?

Kathy

Kency Lopez

Donna

Rocio

Ranya

Sara Banuri

The second round was tough! Bulgarians are evil! Legs are still aching from the other session😅

Philippa Jones

Cait

Roxanne

I died and went to muscle growth heaven 🙏💪

Kacey

Nichole

LEGS(Quads & Hamstrings)		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 4 Sets	
- Barbell Squat 10 reps
- Reverse lunge 20 reps (10 Reps Per Side)
Rest 1 min after each set	
		
Superset 2		
2 Exercises - 4 Sets	
- DB Front Squat 12 Reps
- Bulgarian Split Squat	20 Reps (10 Reps Per side)
Rest 1 min after each set	
		
Superset 3		
2 Exercises - 4 Sets	
- DB Glute Bridge 12 Reps
- DB Romanian Deadlift  12 Reps
Rest 1 min after each set	
		
Superset 4		
2 Exercises - 3 Sets 
- Side-Lying Leg Lift 60 secs (:30 Per side)
- Banded Jump Squat 30 secs
Rest 1 min after each lap

- Set the barbell on the squat rack about chin height. Poston yourself underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar, slightly wider than shoulder width apart with an overhand grip(palms facing away from your body). 

- Brace your core, stand up tall and release the barbell from the squat rack. Take a small step back and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position. 

- Inhale. Exhale. Brace your core and slowly lower your body by bending at the hips and knees until your upper legs are parallel(in line) to the floor.

- Inhale. Drive through your heels and push the weight up using your glutes and legs muscles. Ensure that your spine remains in a neutral position and knees are aligned with feet. Return to the starting position and complete the number of repetitions.

Back Squat

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Engage your core. This is your starting position.

- Inhale. Take a step backwards with your right foot and bend both knees at 90-degrees. Front knee should be aligned with your ankle and the back knee will be hovering off the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Step your right foot forward to return to the starting position. Repeat exact movement, but this time with your left foot. 

- Continue alternating between right and left for the specified number of repetitions.

Reverse Lunge

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders in front of your body.
-Perform full range of motion squat.
-Repeat

Front Squat DB

- Stand in front of a bench holding a pair of dumbbells in a neutral grip (palms facing your body) and position your feet shoulder width apart. Slowly step your right foot backwards so that the ball of your foot is resting on top of the bench. (Adjust your front foot forward or behind for your comfortable position.) This is your starting position. 		

- Inhale. Bend both knees to 90-degrees, ensuring that your hips are squared and weight is distributed evenly on legs. Your front knee should be aligned with your ankle. 

- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs. Complete half the specified reps on the same side before completing the remaining repetitions on the other side.

Bulgarian Split Squat

Superset 2

-Lay on your back with your legs bent at 90 degrees and feet planted on the floor and your arms on the floor at your sides for balance. Place a band around your legs above the knee and hold a kettlebell on your lower stomach.
-Elevate your hips off the ground until you are resting on your upper back and shoulders.
-Lower hips back to the ground and repeat.

Glute Bridge DB

-Stand with feet just inside shoulder width while holding a barbell in front of you.
-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 (dumbbells)

Superset 3

-Lay on your side with your head rested on your lower arm and your legs stacked.
-Lift your upper leg to the side towards the ceiling.
-Lower your leg back to the starting position.
-Repeat

Side Lying Leg Lift

-Stand with feet shoulder width apart and a band around your legs above the knee.
-Lower your body into the bottom position of a squat.
-Jump up out of a squat and land softly.
-Repeat

W2/D1 Quads + hamstrings

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