Name: Playbook - Ruba Ali - W4/D6
Uploaded: 2021-01-18T11:47:07.746Z
Duration: 20 min
Description: W4/D6

Tharsinhi

I got period today I couldn’t do the upper body today.do you do ur workout on your first period day,?i have sever pain usually in my first day

Saji

Brittney

Rest / Active recovery


ACTIVE RECOVERY
Calves 2:00 (1 min per side) FR*
Quads 2:00 (1 min per side) FR*
Glutes 2:00 (1 min per side) FR*
Lats (Sides) 1:20 min (:40 per side) FR*
Traps 1:20 min (:40 per side) FR*
Lats (Sides) :40
Lats(Sides) & Deltoids(Shoulder) 1:20 min(:40 per side)
Hip Flexor 2:00 (1 min per side)
Chest :40

-Sit on the ground with a foam roller under your calves.
-Cross on leg over the top of the other.
-Place your hands on the ground at your sides and lift your body off the ground.
-Roll slowly back and forth massaging and releasing your calf muscles.

Calves foam rolling

-Lay face down on the ground with a foam roller under your quads and your upper body elevated on your elbows.
-Roll back and forth slowly massaging and releasing your quads.

Quad foam rolling

Sit on a foam roller with one foot crossed over your other knee and a hand behind you for stability.
-Slightly lean your body towards the leg on the ground and roll back and forth on foam roller massaging the gluteus on the same side.
-Repeat to other side

Glutes foam rolling

-Lay on the ground with a foam roller under your shoulders and your hands at your head.
-Lift your hips off the ground and roll your body slightly to the side targeting one lat by rolling back and forth slowly on your lat massaging and releasing it..

Lat side foam rolling (:40 sec per side)

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

-Lay on the ground with a foam roller under your shoulders and your hands at your head.
-Lift your hips off the ground and roll back and forth slowly on your lats massaging and releasing them.

Lat foam rollout

-Begin on your hands and knees, reach under your body and across lowering that shoulder to the ground.
-Reach other hand straight overhead along the floor stretching your lats and shoulders.
-Release and repeat

Lat side and shoulder stretch (:40 sec per side)

-Start on your knees.
-Bring one foot forward planting your foot flat on the ground in front of you.
-Shift your hips forward leaving your foot and knee in place stretching your hip flexor.

Hip flexor stretch (1 minute each side)

-Stand with feet shoulder width apart with your hands held together behind your body.
-Slowly raise your hands up behind you stretching your chest while maintaining straight posture.
-Release and repeat.

Chest

Active recovery full body

W4/D6

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

Zuly

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

W4/D6

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