Name: Playbook - Tracy Harmoush - Day 21 : Bride-to-be program 👰🏻
Uploaded: 2023-09-01T14:10:18.886Z
Duration: 45 min
Description: Day 21 : Bride-to-be program 👰🏻

That was really really hard. Not only in terms of exercises (which is normal for us to handle on LivewithTracy, or else we wouldn’t be subscribed ♥️) but also in terms of techniques! I was watching each video 2-3 times before starting the exercise to know how to avoid hurting my back with heavy weights

Nour

Nader2402

Karin

Nadine

Walaa

What intro video to find out what’s upcoming on today’s workout

Jump to chin up by gripping the bar with your palms facing you. Drop to half burpee. The higher the bar, the harder. The lower the bar the easier.

Jump to chin up to half burpee

- interchangeable with dumbbells. 
- Slowly lower the bar with a slight bend in your knees, hinging 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
- don’t let the bar touch the floor. 
- place your toes on an incline for a harder variation.

Barbell stiff leg deadlift

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning : round 1

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin
- interchangeable with dumbbells

Bent over barbell rows - round 1

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- interchanges with dumbbells

Barbell good morning - round 2

Bent over barbell rows - round 2

Set A

- interchangeable with dumbbells
- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
- jump back into a half burpee
- slowly centre yourself and get into position before lifting back up.

Sumo deadlift to half burpee

- plank position with hand on dumbbells
- Pull the db up engaging your lats, 1 at a time
- Keep your core tight and hips square
- focus on a slow controlled movement
- jump forward and sumo deadlift back up
- drop back in not a half burpee and hold at the plank position 
- repeat with rows

Dumbbells rows to sumo deadlift

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls : dropset (6-8-10)

- Lean back, squeeze lats together 
- Grab the sled and walk backward pulling the sled with you

Sled pull

Set B

Day 21 : Bride-to-be program 👰🏻

Ohoud

Maggie

START Day 30 : bride-to-be program 👰🏻

Jaime

Day 29 : bride-to-be program 👰🏻

Legitimately one of my all time favourite workouts!!!! 🔥🔥💪🏻💪🏻

Randa

Sohaila

Day 28 : bride-to-be program 👰🏻

It’s the second month i’m repeating this program coz it’s awesome! And it hurts less the 2nd time 😎

Day 27: bride-to-be program 👰🏻

Fatima B

Tania Hachem

Day 26 : bride-to-be flexibility 👰🏻

3 rounds for both sets… I couldn’t complete the 4th one for set B 😐

Day 25 : bride-to-be program 👰🏻

It’s a double hernia indeed. That was really really really really really rough

Katerina

Day 24 : bride-to-be program 👰🏻

Boring but i liked how it's targeting different muscles

Day 23 : Bride-to-be program 👰🏻

Noor

Day 22 : Bride-to-be program 👰🏻

Day 20 : Bride-to-be program 👰🏻

Day 19 : Bride-to-be mobility 👰🏻

Day 18 : Bride-to-be program 👰🏻

Love the cardio exercices .Have been missing thay with the challenge

Salma

Day 17 : Bride-to-be program 👰🏻

Day 15 : Bride-to-Be Bachelorette Edition 👰🏻

Karla Ghorayeb

Day 16 : Bride-to-Be Bachelorette Edition 👰🏻

Day 14 : Bride-to-Be Bachelorette Edition 👰🏻

I did it on a sunday morning in Beirut…Quite painful at the end! Would love to stretch at least once a week! Thanks Tracy ❤️

Naheel

Day 13 : Bride-to-Be stretching👰🏻

Day 12 : Bride-to-Be program 👰🏻

Day 11 : Bride-to-Be Program 👰🏻

I felt down while doing the jump box 🥹

corine radi

arwa

Day 10 : Bride-to-Be Program 👰🏻

Day 9 : Bride-to-Be Program 👰🏻

Day 8: Bride-to-Be Program 👰🏻

Yesss 🥰😍 🤩 this type of workouts rock!

Day 7 : Bride-to-Be Program 👰🏻

Day 6 : Bride-to-Be Abs 👰🏻

Bashayer

Day 5 : Bride-to-Be Program 👰🏻

Day 4 : Bride-to-Be Program 👰🏻

Day 3 : Bride-to-Be Program 👰🏻

Day 2 : Bride-to-Be Program 👰🏻

Finishing this whole workout for a third time! Repeating the forth!!

Sooo proud of myself for finishing this challenge for my wedding 💃🏻💃🏻💃🏻👰🏻‍♀️👰🏻‍♀️

Amazing workout .. you are the best ❤️

Day 21 : Bride-to-be program 👰🏻

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