Name: Playbook - Tracy Harmoush - FFH : Week 3 / Day 1
Uploaded: 2023-09-01T14:10:18.080Z
Duration: 45 min
Description: FFH : Week 3 / Day 1

Reverse lunge from elevated surface (each leg)

- Start with your hands shoulder width apart
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Perform a lunge
- switch legs by jumping in place instead of walking
- Repeating sequence
- Increase speed as you feel comfortable 
- Focus on full range of motion

Switching Lunges

Set A - Round 1

Set A - Round 2

Set A - Round 3

- Push your hips back as you come down
- Reach shin height and pull the DB back up
- Keep a neutral spine

Weighted rear foot RDL (left)

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up

Unweighted rear foot RDL (left)

Weighted rear foot RDL (right)

Unweighted Rear Foot RDL (right)

- Keep your knee in line with your foot
- Come down and back up with a slow controlled motion
- don’t jump off your standing leg.

Slow one leg step up/no hop (each)

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps
- straighten your legs for a harder version or bend your legs for an easier variation

Chair dips

Set B - Round 1

Set B - Round 2

- Start the exercise with  a foot on top of and elevated surface 
- Come down push hips back slightly 
- Keep your chest up

Single weight rear foot RDL (left)

Single weight rear foot RDL (right)

Set B - Round 3

Weighted speed split squats (left)

- Begin with one foot back 
- Quickly lower down to 90 degrees and rise back up as fast as you can

Unweighted speed static lunge (left)

Weighted speed split squats (right)

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Unweighted speed static lunge (right)

- Keep your elbows close 
- Bend at the elbows to come down 
- Extend your arms engaging your triceps

Dumbbell overhead tricep extension

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Tricep extensions

Set C - Round 1

Set C - Round 2

- Bend at the elbow to bring the weight down
- Extend your arm engaging your tricep as you extend your arm 
- Keep your core tight

Dumbbell tricep extension (each arm)

- Start in a plank position with your feet on an elevated surface
- Bring your elbows down to the ground 
- Extend your arms engaging your triceps

Elevated tricep extensions

Set C - Round 3

FFH : Week 3 / Day 1

Liza

Shoroog

FFH : Week 1 / Day 1

Zaina

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

Always amazing starting the day with you!

FFH : Week 1 / Day 3

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

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 1

More workouts from Tracy Harmoush