Name: Playbook - Ruba Ali - W4/D3 Lower body
Uploaded: 2021-01-18T11:45:24.736Z
Duration: 40 min
Description: W4/D3 Lower body

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

Zuly

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

Lena

Great start to my morning! I love leg day

Vanessa Hewitt

Saffiya

Milena

Lizzy

Chantal

Nathalia

Four weeks FINISHED!!! 💪🏽💪🏽 loved the program! Six weeks here I come.

Vanessa

W4D4 Feeling that quad pump! Core is more stable and stronger 💪

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
- Front squats 10 reps
- Romanian deadlift 10 Reps
		
Superset 2 	
2 Exercises - 3 sets 	
Rest 45 secs after each set	
- Lateral lunge 20 reps (10 per side)
- Glute bridge 20 Reps
		
Superset 3 		
2 Exercises - 3 sets 
Rest 30 secs after each set		
- Lateral squat walk (banded) 30 secs ( 15 secs per side)
- Squat pulse (banded) 30 secs 
		
Superset 4		
2 Exercises - 3 sets 
Rest 1 min after each set	
- X crunch 30 secs
- Plank	30 secs

- Begin holding dumbbells with both hands, at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is the starting position. 

- Inhale and brace your core. Looking straight ahead, bend at the hips and knees until your upper legs are parallel with the ground. Keep your back straight and core engaged. 

- Exhale and push through your heels, returning to the starting position. You should feel the weight going through your glutes and quads.

Front Squat

- 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 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

- Start by lying on your back with your knees bent and feet firm on the floor. Place your feet hip-width apart and your spine in a neutral position. Place a band just above your knees and ensure that your knees do not cave in. 

- Place a dumbbell across your hip bones(you can use a towel or cushion under the dumbbell for more comfort). Place your hands on top of the dumbbell to keep it in place. This is your starting position. 

- Inhale. Exhale and engage your core. Press your heels and activate your glutes to raise your lower body off the floor. Squeeze your glutes at the top.Slowly lower your hips to the starting position.

Glute Bridge

Superset 2

-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

-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

Superset 3

- Lie on your back with your feet hip-width apart. Bend your knees and place your hands behind your head. Retract your shoulder blades and brace your core. This is your starting position. 

- Inhale. Exhale and use your core muscles. At the same time, lift your right knee towards your left elbow and left elbow towards your right knee. Avoid pulling on your neck, instead use your abdominal to lift your knee and arm off the ground. 

- Inhale and lower your leg and arm to the starting position. Alternate sdes for the specified number of time.

X Crunch

-Start in an elbow plank position
-Hold position for time while activating core

Plank

Superset 4

W4/D3 Lower body

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

Jazlene Cantu

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

Tharsinhi

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.

W4/D3 Lower body

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