Name: Playbook - Tracy Harmoush - FFH : Week 1 / Day 3
Uploaded: 2023-09-01T14:10:17.991Z
Duration: 45 min
Description: FFH : Week 1 / Day 3

Always amazing starting the day with you!

Zaina

Focus is on back and hamstrings here. 
Upper body pull and lower body pull exercises

- Begin with dumbbell in each hand and feet hip width
- rotate your shoulders back (correct yourself if you start to slouch)
- Lower dumbbells to the ground as close as possible to your shins
- think of pushing hips back instead of folding forward while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

Floor pull up hold

Set A : Round 1

- Raise your leg with your opposite arm
- Lower and raise repeat on the opposite side

Back flutters

Set A : Round 2

Floor back raises

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Floor back raise hold

Set A : Round 3

Dumbbell single leg deadlift (each leg)

- Hinge forward keeping a bend at your knee
- Raise your elbows 
- Extend your arms engaging your triceps

Dumbbell kickbacks

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

Set B : Round 1

Set B : Round 2

Set B : Round 3

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

L-sit hamstring curls

Hook your feet underneath your bed or couch by lifting your heels against the top.
Drop in a completely straight line as long as you can before landing on your hands

Hamstring curl drops

Set C : Round 1

Set C : Round 2

Set C : Round 3

FFH : Week 1 / Day 3

Liza

Shoroog

FFH : Week 1 / Day 1

I love your added value to my early morning routine ❤️ i am doing 5 classes a week♥️

You killed me and that what i love about your workout!!

FFH : Week 1 / Day 2

I could not do round C will try to do it next time
The sets of workout were a bit too long for me to do it in one session 🙈

KILLLLERR WORKOUTTT! Love the post-torture gloww!!! ☄️🔥🔥🔥🧯

Nour

FFH : Week 2 / Day 1

Nastasia

FFH : Week 2 / Day 2

It has been a week, 8 days with your workout, and I already lost one kilo! Thank you!

FFH : Week 2 / Day 3

FFH : Week 3 / Day 1

Salma

FFH : Week 3 / Day 2

Loved the different exercices.iIt wasn't a boring repetitive workout .It pushes you .Thank you Tracy 🤍🤍

FFH : Week 3 / Day 3

This was the perfect mix between jumping and lifting weight

FFH : Week 1 / Day 3

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