Name: Playbook - Ruba Ali - W2/D4
Uploaded: 2021-01-18T11:46:52.684Z
Duration: 45 min
Description: W2/D4

Zuly

Tharsinhi

Rodelina

Enoma

Can you please put stretching included at the end

Michaela

Vanessa Hewitt

Was great. Would it be possible to have an option to note the weight being used for easier tracking of progression?

Elena

Love it. I added extra bands with the deadlift as I only have dumbbells that are 2x24 lbs. (so 48 lbs total) and added reps. Are there ways to make it more challenging. To be honest, this is a piece of cake for me. 

Also with the bench press and squat I use 2x24 lbs. how can I make those more challenging? 
Overalll I love it!!

Nina Mathijsen

This one wasn't as easy to do at home with only dumbells. Not bars or bench

Nikki

Lizzy

Sarah

Mayra

Brittney

I loved this workout!! Today I was also able to lift the bar above my head and set it on my shoulders for squats! I don't have a squat rack so this made me so happy, I'm so thankful for your app!!🙏🤗

Elizabeth

Camby

This morning I had ZERO motivation to workout. But I remembered that I won’t get where I want to be if I don’t push through the hard times!

Reanna Bray

Kathy

Amazing... I’ve even done more reps since I felt it was not enough... really good exercises

Nives

A couple stretches at the end would be amazing, I love the 20min but sometimes I don’t have that much time in the morning

Alexis

Saloni Chawla

Suzi

Lara

Edel

Great! Just for lower body maybe add more glute activation

Alana

Full body warm-up

Full Body STRENGTH (Optional)		
4 Circuits - 4 Exercises - 20-30 mins		
		
Equipment - Barbell, Bench Press, Squat Rack, Foam Roller, Yoga Mat		
		
Activation 1		
2 Exercises - 2 Sets
Rest 1 min after each set	
- Lateral walk banded 20 reps (10 reps per side)
- Single-Leg glute bridge 20 reps (10 reps per side)
		
Strength 1		
1 Exercise - 4 Sets Barbell squats 10 reps
Rest 1 min after each set		
		
Strength 2		
1 Exercise - 4 Sets Bench press	8 reps
Rest 1 min after each set		
		
Strength 3		
1 Exercise - 3 Sets Barbell romanian deadlift 6 reps
Rest 1 min after each set		
		
Strength 4 		
1 Exercises - 3 Sets	side plank hip lift 30 secs (15 secs per side)
Rest 1 min after each set

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

Sit on a foam roller with one foot crossed over your other knee and a hand behind you for stability.
-Slightly lean your body towards the leg on the ground and roll back and forth on foam roller massaging the gluteus on the same side.
-Repeat to other side

Glutes

-Sit on the ground with a foam roller under your calves.
-Cross on leg over the top of the other.
-Place your hands on the ground at your sides and lift your body off the ground.
-Roll slowly back and forth massaging and releasing your calf muscles.

Calves

-Stand with feet shoulder width apart.
-Step forward into lunge position. At bottom of the lunge take the arm from the opposite side of the forward leg up and overhead bending to the side and stretching.
- Stand back up to start position and repeat for the other side.

Alternating Lunge Reach

-Stand with your hands planted on a wall with your feet further away from the wall than your shoulders.
-Swing a leg in towards the other and then out to the side warming up your hip girdle.

Side Leg swing

-Stand with feet shoulder width apart.
-Elevate one arm to the front of your body to chin level.
-Kick the leg on the same side straight out to hand.

Front Leg Swings

-Stand with feet shoulder width apart.
-Step wide to one direction and then lower your body into a deep side lunge.
-Stand up out of lunge keeping your feet stationary and shift weight to the other side repeating side lunge.
-Repeat back and forth

Side to Side Lunge

-Stand with feet shoulder width apart.
-Hinge at the waist placing hands on the floor. Walk hands out in font up you until you are in pushup position.
-Perform a full push-up then walk your hands back towards your feet.
-Stand back up into starting position and repeat

Inchworm

Full body warm up

-Stand with feet shoulder width apart with a band around your legs just above your knees.
-Lower your body down into a half squat position and step wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded   (10 per side)

- 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 per side)

Activation 1

- 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

-Lay on bench with dumbbells in your hands above your chest (palms facing your feet)
-Lower the dumbbells to the outside of your chest with your arms at a 45 degree angle away from the sides of your body.
-Press the dumbbells up into start position.

Bench Press

- Holding a dumbbell in each hand in front of your legs, plant your feet shoulder width apart. Retract your shoulder blades(pull down and back) so your chest is held up. Engage your core. This is your starting position. 

- Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forward from your hips and allow the dumbbells to run along your legs and halfway down your shins. Ensure that your back isn’t rounding by keeping your shoulder blades retracted. 

- Exhale once you reach the halfway point of your shins. Drive through your heels and use your glutes and hamstrings(back of your legs), extend your knees and hips to the starting position. The dumbbells should remain close to your legs.

Romanian Deadlift

- Start by lying sideways with your right forearm firmly placed on the floor. Ensure your elbow is directly below your shoulder and that your forearm is parallel (in line with) the end of your mat. 

- Using your obliques, gently raise your hips. Place your feet one on top of the other or place one foot on the floor in front of the other-- whichever is more comfortable. This is the starting position. 

- Inhale and gently lower your hips towards the mat. Exhale and elevate your hips to return to the starting position. Repeat for half the specified amount of time before completing the remaining time on the other side.

Side Plank Hip Lift   (15 sec each side)

W2/D4

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

W2/D4

Community

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