Name: Playbook - Ruba Ali - W5/D1 Quads + hamstrings
Uploaded: 2021-05-07T16:26:15.638Z
Duration: 45 min
Description: W5/D1 Quads + hamstrings

Milena

Yvette

Marianna Naomie Garcia

Anne-Gabrielle Daudelin

Huda

LEGS (quads & hamstring)		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB's, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 4 Sets 	
- Goblet Reverse Lunge 20 Reps (10 Per Side)
- Straight-Leg Deadlift 10 reps
Rest 1 min after each set
		
Superset 2		
2 Exercises - 4 sets 	
- Goblet Squat (Banded) 10 reps
- Kettlebell Swing 15 Reps
Rest 1 min after each set
		
Superset 3		
2 Exercises - 3 Sets 	
- Lying DB Ham Curl 10 reps
- Overhead Squat 12 Reps
Rest 1 min after each set
		
Superset 4		
2 Exercises - 3 Sets 	
- Bent-Leg Raise 30 secs
- Plank Twists 30 secs 
Rest 1 min after each set

- Begin standing, holding a dumbbell with both hands directly in front of your chest with feet shoulder width apart. This is the starting position. 

- Inhale and brace your core, take a large step backwards with your right foot and bend both knees at 90-degrees. This is the lunge position. Your front knee should be aligned with your ankle and your back knee should be hovering just above the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Continue alternating between sde for a specified number of reps.

Goblet Reverse Lunge KB

- Holding a dumbbell in both hands with an overhand grip(palms facing towards your body) in front of your legs. Position your feet slightly further than shoulder-width apart. Retract your shoulder blades. This is your starting position. 

- Inhale. Bend from your hips only and allow the dumbbells to run along your legs and down your shins. Ensure that your back isn’t rounding by keeping your shoulder blades retracted. 

- Exhale. Drive through your heels and use your glutes and hamstrings(back of your legs) to extend your hips to the starting position. The dumbbells should remain close to your legs.

Straight-Leg Deadlift

Superset 1

- Holding a dumbbell with both hands directly in front of your chest, Your elbows should be close to your ribcage. Plant your feet slightly further than shoulder-width apart. Place a band above your knees. 

- Inhale. Engage your core. Looking straight ahead, bend your hips and knees until your upper legs are parallel with the floor, ensuring that your knees are pointing in the direction of your toes. 

- Exhale. Push through your heals and extend your knees to return to the starting position.

Goblet Squat Banded

-Stand with feet just outside shoulder width apart while holding a kettlebell in front of you.
-Hinge at the waist bringing the kettlebell between your legs.
-Stand up and swing the kettlebell out in front of you to head height.
-Release swing down and repeat.

Kettlebell swing

Superset 2

-Lay face down on the ground with your arms crossed under your head and holding a dumbbell vertically between your feet.
-Curl your lower legs up towards the ceiling lifting the weight off of the ground and working your hamstring muscles.
-Lower legs and dumbbell back to the ground.
-Repeat

Lying dumbbell leg curl

-Stand with feet shoulder width apart while holding a dumbbell by its ends overhead.
-Lower yourself into the bottom of a squat while maintaining upright position.
-Stand up out of squat to full body extension.
-Repeat

Overhead Squat

Superset 3

-Lay on back with one leg extended and slightly elevated off the ground and the other leg bent with your foot firmly on the ground.
-Raise the elevated leg towards the ceiling as far as you can or until your  foot is above your head.
-Lower your leg to start position and repeat.

Bent Leg Raise

-Start in an elbow plank position
-Keeping your elbows and feet stationary twist your body to one side then the other bringing your hips close to the ground.

W5/D1 Quads + hamstrings

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