Name: Playbook - Ruba Ali - W4/D4 Bonus core circuit - HB
Uploaded: 2021-01-25T15:22:26.106Z
Duration: 45 min
Description: W4/D4 Bonus core circuit - HB

I like it thank you Ruba 🥵🥵🥵😍😍😍

Saji

Bicycles
Reverse crunch 
Plank pikes 
Hand back tucks

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

-Lie face up and place your hands behind your head, supporting your neck with your fingers.
-Have your abs tucked in and the lower part of your back pushed hard
against the floor
-Lift your knees in toward your chest while lifting your shoulder blades off the floor.
-Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
-Switch sides, bringing the right elbow towards the left knee.
-Alternate each side in a pedaling motion.

Bicycles - HB

-Lie on your back with knees bent and feet on the floor to start. Keep your hands behind your head or next to your ears during the movement, and ensure your lower back is touching the ground at all times (keeping your head and neck lifted here will help that engagement).
-Bend your knees and crunch them in toward your chest simultaneously before tapping them back down to the ground.

Reverse crunch - HB

-Start in a plank position, resting on your elbows directly beneath your shoulders. Aim to make a straight line with your body; keep your back straight at all times.
-Tighten your core and glutes and drive your hips toward the ceiling as high as possible. Pause for a moment at the apex and then slowly lower yourself back into a plank. This is 1 rep.

Plank pikes - HB

-Start in a seated position with your arms placed slightly behind you with your palms facing outwards.
-Inhale and bend your knees and lift them off the ground. Exhale and extend your knees out.
-Inhale as you tuck your knee back in. That is one rep.

Hands back tucks - HB

Circuit

W4/D4 Bonus core circuit - 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/D4 Bonus core circuit - HB

Community

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