Name: Playbook - Ruba Ali - W4/D1 Lower Body
Uploaded: 2021-03-31T14:02:26.923Z
Duration: 40 min
Description: W4/D1 Lower Body

Magaly

Milen

Diandra

Tharsinhi

Yemlaksira

Claudia

I love the Ramadan program the best. The 3-day strength splits with 2-day cardio is the best for me. Please keep this approach for the next program! 😊

Marissa

Maria Garcia

jessica

Workout was great my legs felt the burn at the end but pushed thru and set my mind to complete the circuit 🔥

Farida

Veronica

Straight Leg Kickbacks	30 reps (15 per side)
Bench Hip Thrust (DB)	10 Reps
Clam(Banded)	20 reps
	
Lateral Lunge	20 Reps( 10 Per Side)
Romanian Deadlift	15 reps
	
	
Glute Bridge Hold	30 secs
Lateral Squat Walk (Banded)	30 secs ( 15 Secs Per Side)
Squat Pulse (Banded)	30 secs

-Start on your knees and elbows with legs bent at 90 degrees.
-Straighten one leg to extension leaving your toes on the ground.
-SElevate the leg that is straight towards the ceiling as high as you can activating your glute muscle.
-Return toes to the ground and repeat.

Straight Leg KickBacks  ( 15 each side )

Begin seated on the ground with a bench placed behind you and your knees bent. Lay a dumbbell 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 dumbbell 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 banded dumbbell

- Start by placing a resistance band just above your knees. Lay on your side with hips and knees bent and knees together. Extend your arm along the mat and allow your head to relax on your arm. This is your starting position. 

- Inhale.  Raise your top knee toward the ceiling. Exhale. Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensure that your body stays still. You should feel this primarily in your glutes. 

- Inhale. Lower your right knee to return to the starting position. Complete half the specified repetitions on the same sde before completing the remaining repetitions on the other side.

Clam Banded

Circuit 1

-Start with feet together while holding your hands on your hips.
-Step wide to one side and shift weight to that leg lowering yourself into a lateral lunge (side)
-Stand up out of lunge and bring your feet back together.
-Repeat

Lateral lunge  ( 10 per leg )

- 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

Superset

-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

-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 to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral squat walk banded ( 15 sec per side )

- Place a resistance band above your knees, position your feet shoulder-width apart. Slightly scoop your lower back to engage your pelvic floor and glutes. This is your starting position. 

- Inhale. Keep your head in neutral position, bend at the hips and knees until your upper legs are parallel to the floor, ensuring your knees are in line with your toes. Your spine should be in a neutral position and shoulder blades retracted. 

- Exhale. Drive through your heels and extend your legs(squeezing your glutes at the top). Bend your knees again to return into squat position. Continue breathing as you pulse four times. Continue this pulse action for the specified number of repetitions.

Squat Pulse

Circuit 2

W4/D1 Lower Body

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

W4/D1 Lower Body

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