Name: Playbook - Ruba Ali - W8/D1 Bonus core circuit -HB
Uploaded: 2021-01-31T14:10:06.563Z
Duration: 45 min
Description: W8/D1 Bonus core circuit -HB

3-5 rounds 

Body hops
In & out hollow hold
Walk outs
Side leg lifts

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

-Start in a high plank position with wrists below shoulders, keeping core engaged and spine neutral.
-Without moving hands, hop feet to hands drawing knees toward chest. Reverse the movement and repeat 10-12 reps.

Body hop - HB

-Start on back with knees bent at a 90-degree angle. Hold a plate dumbbell in both hands, touching knees.
-Extend arms and legs, reaching dumbbell overhead and legs out straight. Return to start.

In & out hollow hold - HB

-From standing, crouch down and touch the floor with fingertips.
-Without moving feet, begin walking hands forward, using the core for control.
-Continue walking hands forward until full outstretched. Reverse the movement and return to starting position. Repeat 10-12 reps.

Walk outs - HB

-Start by laying down on the floor but prop your upper body up by resting on your bottom elbow. Keep that elbow in line with your shoulder.
-Rest your top arm up out of the way by placing your hand on the side of your head or behind you on the ground. Then, keeping your legs straight and together, use your obliques, abs and leg muscles to lift your legs up and down from side to side. This is 1 rep.

Side leg lifts - HB

Circuit

W8/D1 Bonus core circuit -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
💋

Milena

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! ❤️

W8/D1 Bonus core circuit -HB

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