Name: Playbook - Ruba Ali - W5/D2
Uploaded: 2021-01-18T11:45:22.300Z
Duration: 45 min
Description: W5/D2

Arch

Zuly

Tharsinhi

Nicole

Rossella

Vanessa Hewitt

Sweating a lot so overall it Was amazing!

Jackie Peña

Lizzy

Fidelma Maunsell

I'm not gonna lie.. that core got me at the end...

Brittney

hati

Lejla

Sayurie

Lower body warm-up

Lower Body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - Bench, DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1 		
2 Exercises - 5 Sets
Rest 1 min after each set	 	
- Goblet lateral lunge 12 Reps( 6 Per Side)
- Straight-leg deadlift 6 reps
		
Superset 2		
2 Exercises - 5 Sets 	
Rest 1 min after each set	
- ISO glute bridge (DB)	12 Reps
- Hip abduction (Banded) 12 Reps (6 Per Side)
			
Superset 3		
2 Exercises - 5 Sets
Rest 1 min after each set		
- Clam (Banded) 24 reps (12 Per Side)
- Sumo deadlift (KB) 12 reps 
		
Superset 4		
2 Exercises - 5 Sets 	
Rest 1 min after each set
- Side plank hip raise 60 sec (:30 sec per side)
- Scissors 30 secs

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 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 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

-Stand with your hands planted on a wall with your feet further away from the wall than your shoulders.
-Swing a leg in towards the other and then out to the side warming up your hip girdle.

Side Leg swing

-Stand with feet shoulder width apart.
-Elevate one arm to the front of your body to chin level.
-Kick the leg on the same side straight out to hand.

Front Leg Swings

-Stand with feet shoulder width apart.
-Step wide to one direction and then lower your body into a deep side lunge.
-Stand up out of lunge keeping your feet stationary and shift weight to the other side repeating side lunge.
-Repeat back and forth

Side to Side Lunge

Lower body warm up

-Stand with feet shoulder width apart while holding a kettlebell at your chest goblet style.
-Step laterally (to the side) into a side lunge.
-Stand out of lunge matching feet together.
-Repeat

Goblet Lateral Lunge   ( 6 per side)

- 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

-Lay on your back with your legs bent at 90 degrees and feet planted on the floor. Place a band around your legs above the knee and hold a dumbbell on your lower stomach.
-Elevate your hips off the ground until you are resting on your upper back and shoulders.
-Lower hips back to the ground and repeat.

Iso glute bridge

-Stand with feet together with a band around your legs just above the knees.
-Raise one leg out to the side activating your abductors.
-Return leg to the starting position and repeat

Hip abduction banded   ( 6 per side )

Superset 2

- Start by placing a resistance band just above your knees. Lay on your side with hips and knees bent and knees together. Extend your arm along the mat and allow your head to relax on your arm. This is your starting position. 

- Inhale.  Raise your top knee toward the ceiling. Exhale. Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensure that your body stays still. You should feel this primarily in your glutes. 

- Inhale. Lower your right knee to return to the starting position. Complete half the specified repetitions on the same sde before completing the remaining repetitions on the other side.

Clam Banded   ( 12 per side )

-Stand with feet wide and your feet slightly toes out with a kettlebell on the ground between your feet.
-Squat download and grab the kettlebell while keeping your back straight.
-Stand up with kettlebell in hands to full extension.
-Return weight to the starting position and repeat.

Sumo Deadlift KB

Superset 3

- Start by lying sideways with your right forearm firmly placed on the floor. Ensure your elbow is directly below your shoulder and that your forearm is parallel (in line with) the end of your mat. 

- Using your obliques, gently raise your hips. Place your feet one on top of the other or place one foot on the floor in front of the other-- whichever is more comfortable. This is the starting position. 

- Inhale and gently lower your hips towards the mat. Exhale and elevate your hips to return to the starting position. Repeat for half the specified amount of time before completing the remaining time on the other side.

Side Plank Hip Lift   ( :30 sec per side )

- Lie on your back with your arms extended by your sides.Raise both legs slightly above the floor, keeping your upper body and lower back on the floor. This is your starting position. 

- Inhale. Brace your core and cross your legs horizontally over each other, ensuring that neither of your legs touch the floor. Breathe throughout the movement and continue alternating between top and bottom leg crossovers for the specified number of repetitions.

Scissors

Superset 4

W5/D2

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

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

W5/D2

Community

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