Name: Playbook - Tracy Harmoush - Day 9 : Bride-to-Be Program 👰🏻
Uploaded: 2023-09-01T14:10:19.019Z
Duration: 45 min
Description: Day 9 : Bride-to-Be Program 👰🏻

Nadine

Beginner version or home version explained in the description section of each exercise 🤍

- carry half of your max weight on squats.
- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats

Home alternative : alternating dumbbell squat to over head snatches. Low squat, pick up the dumbbell, snatch and lift with one hand above your head, drop the dumbbell back down while you go into a low squat. Switch hands and repeat.

Sled Push

Set A

Home alternative : heels elevated on a small platform (ex: a book). Low squat with dumbbells, hold 5s at the bottom

Leg Press (5s hold at the bottom)

Advanced : higher box, and with speed, no stop on the floor.
Beginner : lower box, stop at the bottom, reset and jump again

Box Jumps

10 reps each
Heavy : medium : low weight
Home alternative : low squat with elevated heels on a small platform (ex : a book)
10 reps both dumbbells 
10 reps 1 dumbbell
10 reps no weights

Leg Press Drop Set

Set B

Home version : place a dumbbell on your ankle  with someone spotting you to keep it in place or use ankle weights
 - Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension (left)

- Stand with a single heel elevated on a weight plate or book if you’re doing this from home 
- Lower into a pistol squat
- Stand up to full extension
- the elevated heel helps with range of motion if you have bad mobility in your ankles. If you have good mobility in your ankle, then try it from the floor, but make sure your heel DOES NOT come off the floor. 
Beginner : do this by sitting back into a chair and coming back up on 1 leg
Intermediate : do this next to a wall or box, go down on your own and help yourself slightly back up by using the wall or chair.

Heel Elevated Pistol Squat (left)

Single leg leg extension (right)

Heel elevated pistol squat (right)

Home alternative : speed static sprint (sprint in your spot)

Speed Cycle

Home alternative : static sprint. Sprint in your spot.

Sprint

Drop set : 6 heavy with a 2s hold : 8 medium : 10 low weight 
Home alternative : squats 
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension drop set

Set C

- from your knees
- Lower your body in a straight line till you’re able to touch your heels or calves, by leaning your body backwards
- Push yourself back up in a straight line.

Sissy squat

Explosive Jump Squats

Set D

Day 9 : 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

Nader2402

Karin

Day 21 : 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 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 9 : Bride-to-Be Program 👰🏻

Community

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