Name: Playbook - Ruba Ali - W4/D3 -HB
Uploaded: 2021-01-25T15:22:26.081Z
Duration: 45 min
Description: W4/D3 -HB

Fire fire fire seriously you’re such a vibe and inspiration!!!

Gaby Ruiz

Walk out burpee
Reverse lunge to balance 
Assisted single leg row 
Squat to knee raise hold 
Plyo split lunges

3-5 rounds 
4/2/1 tempo - 4 seconds down, 2 second hold, 1 second back to start position

-Stand with your feet shoulder-width apart, arms by your sides.
-Bend your knees and reach forward to place your hands on the floor.
-Kick your legs straight out behind you. On a 4 second count, slowly lower your entire body down to the ground, bending at the elbows.
-Use your arms to push your body back up and hold for 2 seconds.
-Walk your arms back to your feet and jump extending your arms over
head. That completes 1 rep. Repeat 12 reps.

Walk out burpee - HB

-Stand with a hip-width stance and keep your hands on your hips.
-Take a step backward and bend your hips and knees.
-On a 4 second count, lower your body into a lunge. Once your knee is at 90 degrees, hold for 2 seconds.
-Extend upwards and bring your foot back to starting position.
Repeat 12 reps on one side before moving to the other side.

Reverse lunge to balance - HB

-Hold a dumbbell in your right hand, facing your body, and raise your right foot slightly behind you. Use your left hand to grip on a chair or wall for balance.
-Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your right leg until both are parallel to the floor.
-This is your starting point. Bring the dumbbell to your rib cage;
hold for 2 seconds, then on a 4 second count slowly lower back to start. That completes one rep. Complete 12 reps each side before moving to the other.

Assisted single leg row - HB

-Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before chest.
-On a 4 second count, sit back with hips, until your thighs are parallel to the floor. Make sure your knees follow the direction of the toes.
-As you come up, lift up one knee as high as you can and
hold for 2-5 seconds. Slowly bring your leg down.
-Switch opposite sides with the same motion. Complete 12 reps each side.

**Tip: Breathe in when squatting, breathe out when standing up.
While standing up, feel the contraction in your glutes and quads.

Squat to knee raise hold - HB

-Step forward with one leg and lower your body to 90 degrees at both knees. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
-Using your quadriceps, hamstrings and hip flexors, spring out of the lunge position into the air, switching the feet so that the right leg is in front and the left leg is behind you when you land.
-Lower into another lunge, switching sides when you jump to complete one rep. Land softly and maintain proper form throughout the movement.

Plyo split lunge - HB

Circuit

W4/D3 -HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Elvira

Great mobility work incorporated in this workout!

Alicia

W1/D1 - HB

Preet

Manar

W1/D1 Bonus core circuit - HB

Tips for the goblet squat form - i keep feeling pain between my shoulders/upper back whenever i do them!

Kaela

W1/D2 - HB

Jeanette

Woooooo! Day 2 was more than challenging. I have to work harder on my balance but I tried to do as much I could bare.

Fati

W1/D2 Bonus core circuit - HB

Sasha 

Any alternatives to the walkout burpee’s?? 😩

W1/D3 - HB

Zenia Pina

W1/D3  Bonus core circuit - HB

Marissa

Made me readily focus on my balance and realize how terrible it was

Lizzy

W1/D4 - HB

Great workout. Felt every but of it! 🙌

Nargiz

W1/D4 Bonus core circuit - HB

Brittney

W1/D5 Cardio

🏋🏽‍♂️🏋🏽‍♀️🦾🤎🔥

Awesome it feels good after the weekend. I need to increase my dumbells weight though 
Have a nice day
💋

Milena

Have a right ankle injury from 5 years ago and week 2 into the program it had already started to fee stronger and more stable than before, where I couldn’t walk or stand for long periods of time due to the ankle’s weaken and inflamed ligament. Thanks so much Ruba! ❤️

W4/D3 -HB

Community

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