Name: Playbook - Ruba Ali - W6/D4 Legs + glutes
Uploaded: 2021-05-07T16:26:50.189Z
Duration: 45 min
Description: W6/D4 Legs + glutes

Best of the best ! 🦾🏋🏽‍♀️🦾🏋🏽‍♀️♥️

Elvira

Keimani

Yvette

Add workout history(the date and the name of the workout)
so we can know how many days we done workout and the date we started

Bayan

Lizzy

😭😭😭🥵🥵🥵🥵🥵😩😩😩😩💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽😸

Milena

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
- Clam(Banded) 30 reps (15 reps per side)
- Goblet Squat (Banded) 30 secs 
Rest 1 min after each set	
		
Superset 1 		
2 Exercise - 3 Sets	
- Sumo Deadlift (KB) 12 reps
- Step Ups 20 reps (10 reps per side)
Rest 1 min after each set	
		
Superset 2 		
2 Exercise - 3 Sets	
- Sumo Barbell Squat 10 reps (slow negatives)
- Bulgarian Split Squat	20 reps (10 reps per side)
Rest 1 min after each set	
		
Superset 3 		
2 Exercise - 3 Sets	
- Overhead Squat  20 reps (10 per side)
- Lying DB Ham Curl 10 reps 
Rest 1 min after each set	
		
Burn Out		
2 Exercises - 5 mins	
- Donkey Kick 40 reps (20 per side)
- Glute Bridge + Abduction	20 reps

- 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

- 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

Activation 1

-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

- Place a bench in front of you and hold a dumbbell in each hand. Plant your left foot on the bench and right foot on the floor. This is your starting position. 

- Inhale. Exhale. Engage your core. As you push through the heel of your left foot stand up on the bench keeping your right leg extended. You should feel the weight through your left quads and glutes. 

- Inhale as you lower your right foot back to the floor. Repeat the specified number of repetitions on one side before completing the other side.

Step Ups

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.

Sumo Back Squat

- 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 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

-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

Superset 3

-Begin on hands and knees.
-Kick one leg back while maintaining 90 degree bend while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Donkey Kick AW

-Sit on a bench or chair with a band around your legs above your knees.
-Keeping your feet stationary push your knees away from each other adding tension to the band and activating your abductor muscles.
-Release tension by bringing knees back to start position and repeat.

Glute Bridge Abduction Banded bench

Burn out

W6/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 👍🏽

Behnaz

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

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/D4 Legs + glutes

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