Name: Playbook - Tracy Harmoush - FFH : Week 4 / Day 3
Uploaded: 2023-09-01T14:10:18.120Z
Duration: 45 min
Description: FFH : Week 4 / Day 3

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

- plank position with hand on dumbbells
- Pull the db up engaging your lats, 1 at a time
- Keep your core tight and hips square
- focus on a slow controlled movement
- jump forward and sumo deadlift back up
- drop back in not a half burpee and hold at the plank position 
- repeat with rows

Dumbbells rows to sumo deadlift

Dumbbell Rows

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg romanian deadlift (each leg)

Set A : Round 1

Set A : Round 2

Set A : Round 3

Weighted overhead squat to deadlift

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell rows

- Alternate bring your legs up and down
- Raise the dumbbell toward your foot engaging your core

DB alternating toe taps

Towel Pull

Set B : Round 1

Set B : Round 2

Overhead squat to deadlift

Set B : Round 3

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

Arms wider than your shoulders
Lay down underneath the table feet planted on the floor
Edge of the table right on top of your chest
Pull yourself up in 1 straight line till the edge of the table touches your chest,
Squeeze your shoulder blades together at the top
Drop in 1 straight line, keep your core engaged

Table pull ups

Hamstring curls with socks

Set C : Round 1

Set C : Round 2

Single leg hamstring socks (left)

Single leg hamstring socks (right)

Set C : Round 3

FFH : Week 4 / Day 3

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 4 / Day 3

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