Name: Playbook - Ruba Ali - W5/D4 Legs + glutes
Uploaded: 2021-05-07T16:26:15.650Z
Duration: 45 min
Description: W5/D4 Legs + glutes

Ornela

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Behnaz

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

Valerie

Yvette

Casey Dusenberry

I think the reps on superset 2 are incorrect.

Victoria

Great but you missed how many reps on round 3

Fidelma Maunsell

It was a great workout. Never disappoints.. 🥰
However, I do believe there is a discrepancy for the number of reps we should do for the fourth exercise. The exercise only states one rep for both sets.

Magaly Zamora

I don’t think one of the sets was completed

Jacqueline

This workout was amazing!! I decided to add jumping squats after the burner because I was feeling so strong! I got 20 in a row with a band on! That's the most I've ever been able to do without stopping!!

Amber

One of the toughest leg sessions but also so happy with how strong I have become!

Sayurie

LEGS + GLUTES		
4 Circuits - 10 Exercises - 40-60 mins		
Equipment - Barbell, Squat Rack, Foam Roller, Yoga Mat, Mini Band		
		
Activation 1		
2 Exercises - 2 Sets
- Band Walk 30 reps (15 reps per side)
- Glute Bridge Hold 30 secs
Rest 1 min after each set	
		
Superset 1 		
2 Exercise - 3 Sets	
- Hip Thrust (Barbell) 10 reps + 10 pulses
- Curstey Lunge 20 reps (10 reps er side)
Rest 1 min after each set	
		
Superset 2 		
2 Exercise - 3 Sets	
- Barbell Squat  10 reps (slow negatives)
- Single-Leg Glute Bridge 20 reps (10 reps per side)
Rest 1 min after each set	
		
Superset 3 		
2 Exercise - 3 Sets	
-  Goblet Diagonal Walking Lunges	20 reps (10 per side)
- Sumo Deadlift KB	10 reps 
Rest 1 min after each set	
		
Burn Out		
2 Exercises - 5 mins	
- Glute Kickbacks 40 reps (20 per side)
- Crab Walk 40 reps (20 per side)

-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 wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded

- 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

Activation 1

-Begin seated on the ground with a bench placed behind you and your knees bent. Lay a barbell across your hips(place towel or pad on your hips for comfort).  Place your upper back on your bench with your knees bent and feet planted firmly on the ground. This is your starting position. 
-Inhale. Exhale. Engage your core. Holding the barbell in place, press through your heels  and raise your hips from the ground. Ensuring your back remains in neutral position, chin is tucked in looking straight ahead. 
-Inhale. Hold at the top, squeezing your glutes for a few seconds. Exhale. Slowly lower the barbell to the starting position. Keep the movement in your lower body(don't rock your upper body to complete the move).

Hip thrust barbell banded

- Stand with your feet hip-distance apart and hold a dumbbell in each hand at your sides. This is your starting position. 

- Inhale. Exhale, engage your core. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. 

- Inhale. Lunge down, hovering your knee a couple of inches off the floor. Exhale. Press through your left heel and balls of your right foot to return to starting poston

- Slowly return to the standing curtsy position.

Curtsy Lunge

Superset 1

-Stand with feet shoulder width apart while holding a barbell in your hands and across the upper bark of your back (not on neck)
-Lower yourself into the bottom of a squat keeping your upper body and shins as vertical as possible.
-Stand up to full body extension out of the squat and repeat.

Back Squat v2

- Start by holding a dumbbell on your hips, lie flat on the floor, bend your knees and position your feet hip- width apart. Bend your knee and place your right leg so that your ankle is resting on your left, slightly above your knee. This is your starting position. 

- Inhale. Exhale. Press your left heel into the mat, use your glutes to raise your pelvis off the floor until your body forms one straight line from chin to knee. Ensure you’re resting on your shoulders and squeezing your glutes at the top.

- Inhale. Slowly lower your levs to the starting position. Complete half of the specified repetitions on the same side before completing the repetitions on the other side.

Single Leg Glute Bridge

Superset 2

-Stand with feet shoulder width apart while holding a single dumbbell by its end at your chest goblet style.
-Step diagonal and forward into lunge.
-Stand out of lunge matching feet together then step diagonal opposite way with other leg.
-Repeat

Goblet Diagonal Walking Lunges

-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

-Begin on hands and knees with a band around your legs above the knee.
-Kick one leg back to full extension while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Glute Kickback Banded

- Place a resistance band around your ankles or just above your knees and position your feet hip-width apart. Bend your knees until your upper legs are parallel with the floor. Ensure that your spine is in a neutral position and your knees remain in line with your toes. This is your starting position.

- Inhale. Exhale. Slightly scoop your lower back to engage your pelvic floor and glutes. While maintaining your squat position, keep your right foot on the floor and steph your left foot to the side so your feet are further than shoulder width apart. Ensure that your knees do not cave in and maintain a proud chest at all times.

- Inhale and step your left foot a little closer to your right (keeping tension in the band). Exhale and step with your right foot again. Complete half the remaining time on the right foot before completing the remaining time on the left foot.

Crab Walk

Burn out

W5/D4 Legs + glutes

Elizabeth

Tharsinhi

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Milena

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

Elvira

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Superset 3 is missing an exercise I think

Zainab

I think your missing a workout In superset 3?

W4/D2  Chest + back

Jennypher

W4/D3 Cardio + abs

Divine Kalenda

W4/D4 Legs + glutes

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

Katrina

W5/D2 Chest + back

W5/D3 Cardio + abs

Kiara

W6/D1 Quads + hamstrings

W6/D2  Chest + back

W6/D3 Cardio + abs

Best of the best ! 🦾🏋🏽‍♀️🦾🏋🏽‍♀️♥️

W5/D4 Legs + glutes

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