Name: Playbook - Ruba Ali - W7/D4 - HB
Uploaded: 2021-01-25T15:24:15.088Z
Duration: 45 min
Description: W7/D4 - HB

Milena

Flaminia

3-5 rounds 
2/2/1 tempo - 2 seconds down, 2 second hold, 1 second back to starting position

Lateral lunge with dumbbell lift 
Plank with lateral arm raise 
Single leg deadlift to overhead press
Dumbbell reverse lunge with rotation
In and out jump squat

3-5 rounds 
2/2/1 tempo - 2 seconds down, 2 second hold, 1 second back to starting position

-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

-Stand with feet shoulder width apart and holding one dumbbell with both hands at chest level On a 4 second count, perform a reverse lunge.
-Pause at the bottom as you rotate the weight to the opposite side, make
sure the rotation comes from the midsection of the body.
-Return to the starting position by stepping your foot back and repeat on the other leg. That is 1 rep.

Dumbbell reverse lunge with rotation - 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

W7/D4 - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Elvira

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! ❤️

W7/D4 - HB

Community

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