Name: Playbook - Tracy Harmoush - FFH : Week 4 / Day 1
Uploaded: 2023-09-01T14:10:18.106Z
Duration: 45 min
Description: FFH : Week 4 / Day 1

This was the perfect mix between jumping and lifting weight

Salma

- Keep your chest up and shoulder rolled back
- Step forward bringing your knee down until it is about at 90 degrees
- Step forward

Dumbbell walking lunges (each leg)

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

*Modified Version : single broad jumps

Jump as far as possible
Don’t pause after the second jump
Jump with flexed feet so that you land on your heels and not on your toes
Land with knees popping out to land on your heels.

Double Broad Jumps

Set A - Round 1

Set A - Round 2

Set A - Round 3

Single leg weighted hip thrusts (each side)

- Place your foot on a bench
- Hold a pair of dumbbells 
- step up onto the bench
- lean forward while you step back onto the floor. 
- repeat with speed.

Dumbbell Step Ups (each leg)

- 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

Set B - Round 3

- Bring your back knee down until both legs are at 90 degrees
- Push through your front foot to come up 
- Keep your chest up

Bulgarian split squats (each leg)

- Extend your arm engaging your tricep 
- Keep your elbow high the only thing moving should be your forearm

Bent over tricep extension (each arm)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Set C - Round 1

Set C - Round 2

Bulgarian split squats (right leg)

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Single weight bulgarian (right)

Bulgarian split squat unweighted (right)

Bulgarian split squats (left leg)

Weighted Bulgarian split squat (left)

Bulgarian split squat unweighted (left)

FFH : Week 4 / 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

FFH : Week 3 / Day 1

FFH : Week 3 / Day 2

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

FFH : Week 4 / Day 1

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