Name: Playbook - Ruba Ali - W2/D2 - HB
Uploaded: 2021-01-25T15:22:25.907Z
Duration: 45 min
Description: W2/D2 - HB

Milena

Kiran

👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻

enas

Negative push-ups 
Squat to side leg raise 
Single leg side to front raise
Balance lunges
Skaters

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

-Bring yourself into a high plank position, with your feet a bit wider than hip-width apart.
-Retract your shoulders back, keeping your chin tucked and core engaged.
-Lower yourself down with a 4 second count, don’t let your elbows flare out, but don’t keep them too narrow either.
-Hold for 2 seconds at the bottom and then push into your entire hand to press yourself back up.

Negative push-ups - HB

-Stand with your feet shoulder-width apart and feet parallel with your toes slightly pointing outwards. (Place a resistance band above your knees to activate your glutes).
-Bend your knees, slowly lower your hips using a 4 second count until your thighs are parallel to the floor, while keeping your back as straight as possible.
-Push through your heels, straightening the legs completely and lifting the left leg out to the side for a 2 second hold, squeezing the outer glute.
-As you step foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This is 1 rep. Complete 10-12 reps each side.

Squat to side leg raise - HB

-Start with your feet shoulder-width apart. Hold dumbbells at your sides with palms facing you.
-Stand on one leg and raise the weights up to the sides so that your arms are parallel to the floor and the dumbbells are at shoulder level.
Hold for 2 seconds.
-On a 4 second count slowly lower them down to starting position.
-Raise the weights up in front to shoulder-level with thumbs pointing up. Return to starting position. That completes one rep. Complete 10-12 reps.

Single leg side to front raise - HB

-Place one foot back on a box or bench. You can place the top of your foot on the box or you can flex your foot and rest the ball of your foot on top. Then, if you aren’t in a wide enough stance, hop your front foot out so that you are in a nice wide stance with your back foot up on the box.
-Place your hips back and slowly lower down into a lunge position, dropping your back knee toward the ground as you bend your front knee to 90 degrees. Hold for a few seconds. (Do not touch the ground with your knee).
-Do not go forward onto your front toe and load your knee. Sit back to activate your glute work by focusing on it.
-Driving through your front heel and your back foot on the box, come back up to standing position. Repeat 10-12 reps each leg.

TIP: Beginners may want to use a lower box or do the move from the
ground as a split squat.

Balance lunges - HB

-Start in a small squat position. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor.
-Reverse direction by jumping to the right with your right leg. This
completes one rep.

Skaters - HB

Circuit

W2/D2 - 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
💋

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/D2 - HB

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