Name: Playbook - Tracy Harmoush - Day 5 : Bride-to-Be Program 👰🏻
Uploaded: 2023-09-01T14:10:19.049Z
Duration: 45 min
Description: Day 5 : Bride-to-Be Program 👰🏻

Bashayer

Nadine

Heels on sliders in a flute bridge position
Keep your pelvis in and glutes squeezed as high as possible the whole time
Slide your legs out till full extension then bring them back in without dropping your hips

Hamstring curls on sliders

From a plank position, perform a row on each arm and 1 gliding mountain climber on each leg for the duration of the reps. Followed by 20 mountain climbers

Row to gliding mountain climbers

From a plank position, perform a row on each arm and 1 gliding in and out for the duration of the reps. Followed by 20 in and outs

Row to gliding in and out

Heel on the slider in a single leg flute bridge position.
Extend your leg all the way out till full extension then all the way back in keeping your hips high at all times. 
Each side

Single leg gliding hamstring curls

From a plank position, perform a row on each arm and 1 gliding pike to plank for the duration of the reps. Followed by 20 gliding pike to planks

Plank row to gliding pike

Stiff leg deadlift

Heels against a plate for stability. The further back the plate the harder the exercise. Hold at the top for 10 seconds after your repetitions

TRX pull ups followed by a pull hold

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

Don’t twist and open up your hips in the single leg deadlift. Keep your hips as parallel as possible to the floor the whole time. Back leg extends high and fully at all times

Single leg weighted deadlift (each leg)

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Followed by 

- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - double arm slams followed by alternating arms

6reps heavy : 8reps medium : 10reps light 
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row drop set 6-8-10

- Start with feet hip-width apart, toes pointing forward in a low squat
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes while dropping to your knees one at a time and lifting back up. Alternate sides halfway into your reps.

Followed by 


- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Day 5 : 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 👰🏻

Nour

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 👰🏻

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

Day 5 : Bride-to-Be Program 👰🏻

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