Name: Playbook - Ruba Ali - W3/D1 Lower body
Uploaded: 2021-03-31T14:02:27.029Z
Duration: 40 min
Description: W3/D1 Lower body

Magaly

aida nafal

Grueling workout with easy moves! It always surprises me how winded I get!!

Sierra

Diandra

Tharsinhi

Angela

Susie

Paola

Claudia

Fidelma Maunsell

Rodelina

Maria Garcia

Laura

Brittney

Marwa Mohamed

Dana alshuaib

Vanessa

jessica

Thanks so much!!!! You’re such an inspiration Ruba!!! 💗

Gaby Ruiz

Ahmad

Farida

Loved this leg & glutes workout👏🏼 Loving the pain so much! Pain means progression.

Tasneem

Juliana Marin

Donkey Kicks	10 reps + 5 pulses per side
Goblet Squat (Banded)	20 reps(10 reps per side)
Goblet Lateral Lunge	16 reps (8 per side)
	
Curtsey Lunge	20 reps(10 e/s)
Barbell Squat 	12 reps
Single Leg-Glute Bridge	12 reps (6 per side)
	
Hip Abduction (Banded)	60 secs ( 30 secs e/s)
Romanian Deadlift (Banded)	30 secs
Squat Pulse (Banded)	30 secs

-Begin on hands and knees with a band around both legs just above your knees
-Kick one leg back while maintaining 90 degree bend while lifting it towards the ceiling.
-Return your leg to start position and repeat.

*10 reps plus 5 pulses

Donkey Kick Banded

- Holding a dumbbell with both hands directly in front of your chest, Your elbows should be close to your ribcage. Plant your feet slightly further than shoulder-width apart. Place a band above your knees. 

- Inhale. Engage your core. Looking straight ahead, bend your hips and knees until your upper legs are parallel with the floor, ensuring that your knees are pointing in the direction of your toes. 

- Exhale. Push through your heals and extend your knees to return to the starting position.

Goblet Squat Banded

-Stand with feet shoulder width apart while holding a kettlebell at your chest goblet style.
-Step laterally (to the side) into a side lunge.
-Stand out of lunge matching feet together.
-Repeat

Goblet Lateral Lunge ( 8 each direction )

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 per side )

- 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

- 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  ( 8 each side)

Circuit 2

-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  ( 30 sec 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 shoulder width apart with a band around your legs just above the knees.
-Lower yourself into the bottom position of a squat and then pulse up half way up and back down twice.
-Stand all the way up to full body extension after the two pulse squats.
-Repeat

Squat Pulse Banded

Circuit 3

W3/D1 Lower body

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

W3/D1 Lower body

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