Name: Playbook - Ruba Ali - W6/D4
Uploaded: 2021-01-18T13:32:34.251Z
Duration: 45 min
Description: W6/D4

Tharsinhi

Starting to get the hang of it again. 
8 months without working out for medical reason is not easy. 
But I’m back and confident 🦾.
I’ll take it little by little, one step at a time 🏋🏽‍♀️🏋🏾🦾🦾🇲🇽

Elvira

Not the most adjustable to a home setting but was still ok!

Zainab

I d like to have more reps, I am doing this at the gym adn 5 reps it isn't enough

Rossella

I often get compliments on my well balanced training and it’s all due to Ruba’s workouts!

Karen

My weight I lift, increased! I'm so proud of me!!

Brittney

Meis Saad

It’s nice it looks like a resting day 😁

Lara

Full body warm-up

Full Body STRENGTH (Optional)		
4 Circuits - 4 Exercises - 20-30 mins		
The focus here is to increase the weights while maintaining proper form.		
Equipment - Barbell, Bench Press, Squat Rack, Foam Roller, Yoga Mat		
		
Activation 1		
2 Exercises - 2 Sets	
Rest 1 min after each set	
- Band walk 20 reps (10 reps per side)
- Single-Leg glute bridge 20 reps (10 reps per side)
		
Strength 1		
1 Exercise - 3 Sets	
- Barbell squats 5 reps
Rest 1 min after each set		
		
Strength 2		
1 Exercise - 3 Sets
- Chest press 5 reps
Rest 1 min after each set		
		
Strength 3		
1 Exercise - 3 Sets
- Barbell Romanian deadlift 5 reps
Rest 1 min after each set		
		
Strength 4 		
1 Exercise - 3 Sets	
- Side plank 60 secs (30 secs per side)
Rest 1 min after each set

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

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

-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

-Stand with feet shoulder width apart.
-Step forward into lunge position. At bottom of the lunge take the arm from the opposite side of the forward leg up and overhead bending to the side and stretching.
- Stand back up to start position and repeat for the other side.

Alternating Lunge Reach

-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

-Stand with feet shoulder width apart.
-Hinge at the waist placing hands on the floor. Walk hands out in font up you until you are in pushup position.
-Perform a full push-up then walk your hands back towards your feet.
-Stand back up into starting position and repeat

Inchworm

Full body warm up

-Stand with feet shoulder width apart with a band around your calves
-Step out to one side increasing tension on the band and activating your abductor.
-Step in with other foot and repeat with a banded walk sideways.

Hip abduction banded walk   ( 10 each side )

- 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   ( 10 each side )

Activation 1

- Set the barbell on the squat rack about chin height. Poston yourself underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar, slightly wider than shoulder width apart with an overhand grip(palms facing away from your body). 

- Brace your core, stand up tall and release the barbell from the squat rack. Take a small step back and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position. 

- Inhale. Exhale. Brace your core and slowly lower your body by bending at the hips and knees until your upper legs are parallel(in line) to the floor.

- Inhale. Drive through your heels and push the weight up using your glutes and legs muscles. Ensure that your spine remains in a neutral position and knees are aligned with feet. Return to the starting position and complete the number of repetitions.

Back Squat

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

- Holding a dumbbell in each hand in front of your legs, plant your feet shoulder width apart. Retract your shoulder blades(pull down and back) so your chest is held up. Engage your core. This is your starting position. 

- Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forward from your hips and allow the dumbbells to run along your legs and halfway down your shins. Ensure that your back isn’t rounding by keeping your shoulder blades retracted. 

- Exhale once you reach the halfway point of your shins. Drive through your heels and use your glutes and hamstrings(back of your legs), extend your knees and hips to the starting position. The dumbbells should remain close to your legs.

Romanian Deadlift

- 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 )

W6/D4

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

Zuly

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

Kaela

W2/D2

Kaye

W2/D3

Rodelina

W2/D4

Behnaz

W2/D5

Hi! I really liked the exercises, but I felt super tight in my shoulders and chest after this week’s workouts, maybe you could include some upper body stretches as well 🙈

Julia

I was sick on Sunday I start a day late so I did this short recovery today.thsnks Ruba

Saji

W2/D6

Heba

Week 2 challenge   ( Core burner )

Holy s***t! Burned over 700 calories! What made it hard was the # of rounds. I felt like giving up on round 3 but I pushed through so hard and added a small stool for reverse deficits and added a bench 🔥

W3/D1

Fidelma Maunsell

W3/D2

Bayan

I'm starting over once again I'm just getting back from a foot injury and surgery.  I can only do upper body and core for now. Today's workout had me sweating thank you, I needed this and I definitely missed it.

Roxy Cerna

W3/D3

Abigail Sanchez

W3/D4

Claire

W3/D5

Loved it! All the soreness in my muscles are gone.

Christine

Kiara

W3/D6

Maribel

Week 3 challenge  ( Full body )

W4/D1

Only did half way…. 4 rounds had me dead ass F***

W4/D2

Love!!! I’m stoked at how I’m getting better and better at push-ups.

Vanessa Hewitt

Starting to see the progress in my strength !

Lizzy

W4/D3

Awesome I love how challenging these workouts are, I have noticed increase in strength within the first two weeks ... thank you Ruba you’re the beast😍

Hanan

Too easy to do at home, this could be great at the gym with heavier weights

W4/D4

W4/D5

I got period today I couldn’t do the upper body today.do you do ur workout on your first period day,?i have sever pain usually in my first day

W4/D6

Nicole

Teresa

Week 4 challenge  ( Glute burn )

Insane insane workout !!! Holy shittttttt

Super challenging it broke my sweat and turned it into a river

Jesseca

W5/D1

Arch

W5/D2

Carla

W5/D3

Such killer workouts !! I hope you’re able to produce a gym based guide or section . I’m ready to lift to more and incorporate more equipment . I love your workouts . Thank you !!

Morgan

Kimberley

W5/D4

I have to work on my cardio.. But good workout 💪🏿

W5/D5

I feel old.. I hope the stretching and foam rolling gets better for me

W5/D6

It was great my core was burning 💪🏾

Keimani

Week 5 challenge  ( Core burner)

It was great! I’ve never felt this good about myself 🙏🏼 you are a legend Ruba. Thank you so much

W6/D1

So great!! I finally have heavier weights at home so I was able to make it more challenging and I loved it 💪🏼😎

W6/D2

Wish we could do more biceps and push-ups

Maud

W6/D3

Took the dog 🐕along for this workout. Such a beautiful Saturday morning walk/jog

W6/D5

W6/D6

Tanya

Short but super efficient 🥵 thanks so much for this program i know i am much stronger now 💪🏼 and i am really willing to keep pushing forward !!

W6/D4

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