Name: Playbook - Ruba Ali - W3/D4 Legs + glutes
Uploaded: 2021-05-07T16:26:15.615Z
Duration: 45 min
Description: W3/D4 Legs + glutes

I feel the bun and I feel amazingly proud thanks

Milena

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

Elvira

Yvette

Top & crazy as always. Thank you so much and good luck in everything you are doing ❤️

Katrina

Fidelma Maunsell

Yaelle

I haven't ever enjoyed workouts like I enjoy doing yours! I push myself to the max. My Ramadan this year is so different. I just can't wait to workout!! I'm so glad I found you!! ❤️❤️

Huda

Gaby Ruiz

Loved it! I woke up late today and unsure if I would finish the workout in time for me to get to work as well and of course I did! No only are the workouts intense but also timely mannered. I’m Almost done with my third week and so excited to see where this takes me! 🙌🏼☺️

Rocio

Jhanziel

Nichole

Nana

LEGS + GLUTES		
4 Circuits - 10 Exercises - 40-60 mins		
Equipment - Barbell, Squat Rack, Foam Roller, Yoga Mat, Mini Band		
		
Activation 1		
2 Exercises - 2 Sets	
- Bank Walk 30 reps (15 reps per side)
- Glute Bridge Hold 30 sec
Rest 1 min after each set
		
Superset 1 		
2 Exercise - 3 Sets
- Hip Thrust (Barbell) 10 reps + 10 pulses
- Curstey Lunge 20 reps (10 reps er side)
Rest 1 min after each set	
		
Superset 2 		
2 Exercise - 3 Sets	
- Barbell Squat  10 reps (slow negatives)
- Single-Leg Glute Bridge 20 reps (10 reps per side)
Rest 1 min after each set
		
Superset 3 		
2 Exercise - 3 Sets	
- Goblet Diagonal Walking Lunges	20 reps (10 per side)
- Sumo Deadlift KB	10 reps 
Rest 1 min after each set	
		
Burn Out		
2 Exercises - 5 mins	
- Glute Kickbacks 40 reps (20 per side)
- Crab Walk 40 reps (20 per side)

-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

-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.
-Elevate your hips off the ground until you are resting on your upper back and shoulders.
-Glutes should be activated.

Glute Bridge Hold

Activation 1

-Begin seated on the ground with a bench placed behind you and your knees bent. Lay a barbell across your hips(place towel or pad on your hips for comfort).  Place your upper back on your bench with your knees bent and feet planted firmly on the ground. This is your starting position. 
-Inhale. Exhale. Engage your core. Holding the barbell in place, press through your heels  and raise your hips from the ground. Ensuring your back remains in neutral position, chin is tucked in looking straight ahead. 
-Inhale. Hold at the top, squeezing your glutes for a few seconds. Exhale. Slowly lower the barbell to the starting position. Keep the movement in your lower body(don't rock your upper body to complete the move).

Hip thrust barbell banded

- 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

Superset 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

- 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

Superset 2

-Stand with feet shoulder width apart while holding a single dumbbell by its end at your chest goblet style.
-Step diagonal and forward into lunge.
-Stand out of lunge matching feet together then step diagonal opposite way with other leg.
-Repeat

Goblet Diagonal Walking Lunges

-Stand with feet wide and your feet slightly toes out with a kettlebell on the ground between your feet.
-Squat download and grab the kettlebell while keeping your back straight.
-Stand up with kettlebell in hands to full extension.
-Return weight to the starting position and repeat.

Sumo Deadlift KB

Superset 3

-Begin on hands and knees with a band around your legs above the knee.
-Kick one leg back to full extension while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Glute Kickback Banded

- Place a resistance band around your ankles or just above your knees and position your feet hip-width apart. Bend your knees until your upper legs are parallel with the floor. Ensure that your spine is in a neutral position and your knees remain in line with your toes. This is your starting position.

- Inhale. Exhale. Slightly scoop your lower back to engage your pelvic floor and glutes. While maintaining your squat position, keep your right foot on the floor and steph your left foot to the side so your feet are further than shoulder width apart. Ensure that your knees do not cave in and maintain a proud chest at all times.

- Inhale and step your left foot a little closer to your right (keeping tension in the band). Exhale and step with your right foot again. Complete half the remaining time on the right foot before completing the remaining time on the left foot.

W3/D4 Legs + glutes

Community

More workouts from Ruba Ali