Name: Playbook - Tracy Harmoush - FFH : Week 4 / Day 2
Uploaded: 2023-09-01T14:10:18.113Z
Duration: 45 min
Description: FFH : Week 4 / Day 2

Noor

- Keep the dumbbells by your sides or place them on your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

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

Jump squats

- Hold the dumbbell with one hand in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press (each)

- carry dumbbells or a barbell on your shoulders.
- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered 1 rep

Dumbbell jump squats in and out

Set A : Round 1

Set A : Round 2

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is considered as 1 rep

Jump squats in and out

Set A : Round 3

- Start with your legs bent in a plank position 
- Rotate your body extending your leg 
- Focus on a slow controlled movement

Leg weaves

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls (x2 left x2 right)

- Keep your back straight and knee close to the floor
- Move your knee forward with your opposite hand 
- Repeat on the other side

Bear crawl (x4 front - x4 back)

Set B : Round 1

Set B : Round 2

Set B : Round 3

- Raise the dumbbells up to shoulder height
- Lower with a slow controlled movement

Lateral shoulder raises dumbbells (slow negative)

Weighted elevated lateral squat (each)

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

Set C : Round 1

Set C : Round 2

Set C : Round 3

FFH : Week 4 / Day 2

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

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 4 / Day 2

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