Name: Playbook - Tracy Harmoush - Back & Hamstrings
Uploaded: 2023-09-01T14:10:17.978Z
Duration: 50 min
Description: Back & Hamstrings

Watch the intro video to see what to prepare for for this workout 🙌🏽

First round, technique, slow and controlled. 
Start with a weight that’s your 60% for deadlifts, then increase to 70% then 75%

If you’re new to pull ups, then replace the weighted pull ups with regular pull ups with a jump. And replace my unweighted pull ups with pull ups with a resistance band.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Start with the weight strapped around your waist. Another option is to put ankle weights or hold a dumbbells with your feet.
- Grip the bar, palms underneath the bar 
- Chin up until your chin reaches over the bar
- Slowly lower back down

Weighted Chin Ups

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

Set A

- Start with the bar on the floor , opposite grips to avoid imbalance while lifting.
- remember to pull by pushing your legs into the floor and not by pulling the bar up. 
- rotate your shoulders back and squeeze your shoulder blade together, 
- pull with the bar right on your shins.
- squeeze at the top. 
- Slowly lower the weight with a slight bend in your knees, then bend your knees and drop the weight. 
- repeat by driving your hips forward and use your hamstrings to power back to standing

Deadlifts (heavy)

- Start with the bar on the floor, opposite grips to avoid imbalance while lifting.
- remember to pull by pushing your legs into the floor and not by pulling the bar up. 
- rotate your shoulders back and squeeze your shoulder blade together, 
- pull with the bar right on your shins.
- squeeze at the top. 
- Slowly lower the weight with a slight bend in your knees, then bend your knees and drop the weight. 
- repeat by driving your hips forward and use your hamstrings to power back to standing

Deadlifts (medium)

Set B

Box jump to the other side of the box.
Beginners jump across a lower step or just jump on the box and back down.

Box Jump Over

Feet on an elevated surface. 
Hands shoulder distance placed on a bar, palms facing you. 
Pull all the way up till the top of your abdomen touches the bar and extend your arms all the way down.  
- keep your hips high and in one line with your body

Australian Elevated Chin Ups

Grip the barbell or dumbbells and deadlift with one leg off the floor and extended behind you. Drop slowly

Weighted Single Leg Deadlift (right)

Barbell Single Leg Deadlift (left)

Set C

For an easier variation, you can use a shorter box.

Sled pulls can be done using your own Bodyweight for intermediates or lower for beginners. Advanced go higher then your Bodyweight

- Grab the sled and walk backward pulling the sled with you
- shoulder blades squeeze together.

Sled Pulls

Jump off and on the box with minimal wait time.
Try one bounce then straight to jump

Speed Box Jumps

Set D

Back & Hamstrings

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It was great🙌🏼can you do more flows ?

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Simple not hard yet so creative and diverse! Loved the combinations. I love flows without repeated rounds.
Made my morning! Woke up cranky now i feel great even on an empty stomach.

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