Name: Playbook - Ruba Ali - W2/D6
Uploaded: 2021-01-18T11:44:58.568Z
Duration: 15 min
Description: W2/D6

Hi! I really liked the exercises, but I felt super tight in my shoulders and chest after this week’s workouts, maybe you could include some upper body stretches as well 🙈

Julia

I was sick on Sunday I start a day late so I did this short recovery today.thsnks Ruba

Saji

Brittney

Rest/ Active recovery

ACTIVE RECOVERY
- Calves 2:00 (1 min per side) FR*
- Quads 2:00 (1 min per side) FR*
- Tensor Fasciae Latae 2:00(1 min per side) FR*
- Glutes 2:00 (1 min per side) FR*
- Glutes Stretch 2:00 (1 min per side)
- Calves & Hamstrings 1:00 
- Adductors 1:00
- Hip Flexor 2:00 (1 min per side)
- Calves & Hamstrings 1:00

-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 (1 minute per leg)

-Lay face down on the ground with a foam roller under your quads and your upper body elevated on your elbows.
-Roll back and forth slowly massaging and releasing your quads.

Quad foam rolling (1 minute per leg)

-Start by laying your outer thigh on a foam roller with your hand and other foot on the ground for stability.
-Roll back and forth on your lower legs outer thigh and hip for self massage and release.
-Repeat as needed

Tensor Fasciae Latae (foam rolling) (1 minute each side)

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 (1 minute each side)

-Lay on your back with your legs bent at 90 degrees elevated in front of you.
-Cross one foot over the other knee then reach threw and around your leg pulling it towards your chest (stretching your glute)
-Release and repeat to the other side.

Glutes Stretch (1 minute each side)

-Stand with feet shoulder width apart.
-Hinge at your waist reaching for your toes leaning as far as you can stretching your calves and hamstrings.
-Release and repeat

Calves and Hamstrings

-Stand with feet together. Step out wide to one direction.
-Shift your bodyweight to the leg you stepped out with and sit down low inside that foot keeping the other leg out to the side and straight (stretching adductor).
-Stand up and repeat on the other side.

Adductors

-Start on your knees.
-Bring one foot forward planting your foot flat on the ground in front of you.
-Shift your hips forward leaving your foot and knee in place stretching your hip flexor.

Hip flexor stretch ( 1 minute each side)

Active recovery lower body

W2/D6

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

Zuly

W1/D4

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

Joanna

Tharsinhi

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/D6

Community

More workouts from Ruba Ali