Name: Playbook - Ruba Ali - W3/D3 Lower body
Uploaded: 2021-01-18T11:48:12.437Z
Duration: 45 min
Description: W3/D3 Lower body

Another killer workout 💪🏾 dripping sweat

Zuly

Tharsinhi

Always amazing! Even on my off days. Thank you!!!!

Lauren Giovina

Good. For workouts with a bench, what are some alternatives for those without a bench

Rima

Alecsandra

Atiyyah

Lena

When there is a time-specific set, it would be nice if instructions specified if it’s 60 sec total (half time each side) or if it’s 69 sec per each side. Other than, it was great!

Maribel

Great workout! Im on week 3 now and it feels great. It’s so much easier than when i first started but still challenging. .❤️ it !

Karen

Marissa Brandon

Quetsia

I haven’t assembled my bench yet so I had to modify the step up, but it was still a great workout! 😁

Vanessa Hewitt

Sonitzel

Saffiya

Cool. I felt a bit discouraged today but discipline is everything 
God bless u

Milena

Lizzy

Nathalia

Aggie

Gaby Ruiz

Day 3: Lower Body	
4 Circuits - 8 Exercises - 30-40 mins	
Equipment - DB, Foam Roller,Mini Band, Yoga Mat	

Superset 1
2 Exercises - 3 sets
Rest 1 min after each set
- Goblet squat (banded) 10 reps
- Step ups 20 reps (10 reps per side)

Superset 2 
2 Exercises - 3 sets
Rest 1 min after each set
- DB split lunge 20 reps(10 e/s)
- DB glute bridge 20 reps 

Superset 3 
2 Exercises - 3 sets
Rest 1 min after each set
- Hip abduction (banded) 60 secs ( 30 secs e/s)
- Romanian deadlift (banded) 30 secs

Superset 4
2 Exercises - 3 sets 
Rest 1 min after each set
- L Crunch 30 secs
- Side-Lying leg lift 30 secs (:15 per side)

- 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

- Place a bench in front of you and hold a dumbbell in each hand. Plant your left foot on the bench and right foot on the floor. This is your starting position. 

- Inhale. Exhale. Engage your core. As you push through the heel of your left foot stand up on the bench keeping your right leg extended. You should feel the weight through your left quads and glutes. 

- Inhale as you lower your right foot back to the floor. Repeat the specified number of repetitions on one side before completing the other side.

Step Ups

Superset 1

- Start with both feet on the floor in a split stance about shoulder-width apart. Holding a dumbbell in each hand(palms facing your body). This is the starting position. 

- Inhale and bend both knees to 90-degrees. Your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

- Exhale and extend both knees to return to starting position. Complete half the specified number of reps on the same side before completing the remaining reps on the other side.

DB Split Lunge

-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.

DB Glute Bridge

Superset 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

-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

Superset 3

-Lay on your back with your legs elevated and your feet flat.
-Cunch your upper body up and touch your feet with your arms extended in front of you.
-Release crunch back to starting position.
-Repeat

L crunch

-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

Superset 4

W3/D3 Lower body

Hla aeindra

Kerri

Loved it ! Sweating a lot. Gave up on the side plank I struggled a lot with that specific workout. Where should the body be holding itself ? The arm? Feet? I start shaking and fall can’t sustain myself very long.

Maria

W1/D1 Full body

It was great but I couldn’t do the push up.

Gisel

Joanna Quan Soon

W1/D2 Upper body

Karen M Beebe

Outstanding workout!! My husband did it with me and at the end of the workout was able to touch his toes. That’s a big deal!! Thank you!!

Lucy

W1/D3 Lower body

Aminata

Dayana

W1/D4 Cardio

Jessie Joseph-Shaw

Elizabeth

Shekinah

W2/D1 Full body

Tiffany

W2/D3 Lower body

Angela

W2/D4 Cardio

W2/D2  Upper body

Dripping sweat!!!!!! Holy cow! Don’t let these workouts full you 🫠🫠

W3/D1 Full body

Zenia

Another killer workout ! Love the abs at the end. On week 3 and I already feel a difference since week 1. Thanks Ruba.

W3/D2 Upper body

Gisselle

I finished this one in Saturday and forgot to swipe 🤦🏽‍♀️.  Have a great day

Elvira

W3/D4 Cardio

W4/D1 Full body

Thank for this series....it pushes me to keep going even when things get in the way.

W4/D2  Upper body

400 cal burned and dripping sweat!! Woot. I can feel stronger each day. #beginner

1 day left of this amazing series and I feel so much stronger than when I first started! Thank you!

W4/D3 Lower body

Just finished the 4 w build at home beginner program. Loved it ❤👍! 

Thank you so much! 

I am starting the same program tomorrow for another round of it. 

Gratitude! 🤗

W3/D3 Lower body

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