Name: Playbook - Ruba Ali - W6/D4 - HB
Uploaded: 2021-01-25T15:22:26.256Z
Duration: 45 min
Description: W6/D4 - HB

🔥🔥💯💯💯💯🦾🏋🏽‍♂️🙏🏾🤎🤩

Elvira

5 rounds : complete ✅ 💪🏽
The bonus circuits might be done everyday ?
Bc i saw that after week 6 day 4 i still at 38% of the program so i guess the program  consists of 2 circuit per day?
Have a nice day

Milena

3-5 rounds:
Lateral lunge with dumbbell lift
Plank with lateral arm raise 
Single leg deadlift to overhead press
In and out squat jump squats

-Start in standing position, feet hip width apart. Hold a dumbbell with both hands.
-Step out to a lateral lunge on right side, bringing dumbbell to outside of right knee.
-Step back to center,while bringing dumbbell up and overhead to your left. This is 1 rep. Complete 10-12 reps.

Lateral lunge with dumbbell lift - HB

-Start in a plank position.
-Keeping your core stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for 2 seconds. If you feel too unstable, try regressing by placing your elbow on the ground.
-Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
-Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.

Plank with lateral arm raise - HB

-Stand with your feet hip-width apart, holding a dumbbell in each hand.
-Shift your weight to your right foot and slowly hinge forward as you raise your left leg behind you so that your body forms a T, keeping your back straight and weights close to your legs.
-Return to upright position, but keep your left foot off the floor. Bend your knee and lift your left leg to hip-level while bending your elbows and pulling the weights in to your sides.
-Maintaining your balance, push the weights overhead. Slowly return to starting position. Complete 10-12 reps each side.

Single leg deadlift to overhead press - HB

-Start in a squat position, holding a weighted plate or dumbbell with both hands at chest height.
-Jump up, bringing feet together while pressing the dumbbell over head.
-Jump feet back out, lowering dumbbell and returning to squat position.

In and out squat jump squats - HB

Circuit

W6/D4 - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Great mobility work incorporated in this workout!

Alicia

W1/D1 - HB

Preet

Manar

W1/D1 Bonus core circuit - HB

Tips for the goblet squat form - i keep feeling pain between my shoulders/upper back whenever i do them!

Kaela

W1/D2 - HB

Jeanette

Woooooo! Day 2 was more than challenging. I have to work harder on my balance but I tried to do as much I could bare.

Fati

W1/D2 Bonus core circuit - HB

Sasha 

Any alternatives to the walkout burpee’s?? 😩

W1/D3 - HB

Zenia Pina

W1/D3  Bonus core circuit - HB

Marissa

Made me readily focus on my balance and realize how terrible it was

Lizzy

W1/D4 - HB

Great workout. Felt every but of it! 🙌

Nargiz

W1/D4 Bonus core circuit - HB

Brittney

W1/D5 Cardio

🏋🏽‍♂️🏋🏽‍♀️🦾🤎🔥

Awesome it feels good after the weekend. I need to increase my dumbells weight though 
Have a nice day
💋

Have a right ankle injury from 5 years ago and week 2 into the program it had already started to fee stronger and more stable than before, where I couldn’t walk or stand for long periods of time due to the ankle’s weaken and inflamed ligament. Thanks so much Ruba! ❤️

W6/D4 - HB

Community

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