Name: Playbook - Ruba Ali - W6/D1 Quads + hamstrings
Uploaded: 2021-05-07T16:26:36.636Z
Duration: 45 min
Description: W6/D1 Quads + hamstrings

Kiara

Yvette

It was great !! Sweat a lot ! Which will bring great results!

Jackie Peña

Omg Ruba.. those bulgarian split squats hurt ... 😂

Milena

Huda

Lizzy

LEGS(Quads & Hamstrings)		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 4 Sets	
- Barbell Squat 10 reps
- Reverse Lunge 20 reps (10 Reps Per Side)
Rest 1 min after each set
		
Superset 2		
2 Exercises - 4 Sets	
- DB Front Squat 12 Reps
- Bulgarian Split Squat	20 Reps (10 Reps Per side)
Rest 1 min after each set	
		
Superset 3		
2 Exercises - 4 Sets	
- DB Glute Bridge 12 Reps
- DB Romanian Deadlift 12 Reps
Rest 1 min after each set	
		
Superset 4		
2 Exercises - 3 Sets 
- Side-Lying Leg Lift 60 secs (:30 Per side)
- Banded Jump Squat 30 secs
Rest 1 min after each lap

-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

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Engage your core. This is your starting position.

- Inhale. Take a step backwards with your right foot and bend both knees at 90-degrees. Front knee should be aligned with your ankle and the back knee will be hovering off the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Step your right foot forward to return to the starting position. Repeat exact movement, but this time with your left foot. 

- Continue alternating between right and left for the specified number of repetitions.

Reverse Lunge

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders in front of your body.
-Perform full range of motion squat.
-Repeat

Front Squat DB

- Stand in front of a bench holding a pair of dumbbells in a neutral grip (palms facing your body) and position your feet shoulder width apart. Slowly step your right foot backwards so that the ball of your foot is resting on top of the bench. (Adjust your front foot forward or behind for your comfortable position.) This is your starting position. 		

- Inhale. Bend both knees to 90-degrees, ensuring that your hips are squared and weight is distributed evenly on legs. Your front knee should be aligned with your ankle. 

- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs. Complete half the specified reps on the same side before completing the remaining repetitions on the other side.

Bulgarian Split Squat

Superset 2

-Stand with feet just inside shoulder width while holding a barbell in front of you.
-Hinge at the waist and lower the barbell over the top of your feet as you push your butt back (stretching your hamstrings)
-Reverse hinge until you are in full upright position
-Repeat

Romanian Deadlift (dumbbells)

-Lay on your back with your legs bent at 90 degrees and feet planted on the floor and your arms on the floor at your sides for balance. Place a band around your legs above the knee and hold a kettlebell 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.

Glute Bridge DB

Superset 3

-Lay on your side with your head rested on your lower arm and your legs stacked.
-Lift your upper leg to the side towards the ceiling.
-Lower your leg back to the starting position.
-Repeat

Side Lying Leg Lift

-Stand with feet shoulder width apart and a band around your legs above the knee.
-Lower your body into the bottom position of a squat.
-Jump up out of a squat and land softly.
-Repeat

Jump squat banded

Superset 4

W6/D1 Quads + hamstrings

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 👍🏽

Behnaz

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

Ornela

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

Katrina

W5/D2 Chest + back

W5/D3 Cardio + abs

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

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

W6/D1 Quads + hamstrings

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