Name: Playbook - Tracy Harmoush - Split Squats & Pulls Circuit
Uploaded: 2023-09-01T14:10:17.934Z
Duration: 40 min
Description: Split Squats & Pulls Circuit

Salma

corine radi

Go heavy weight on the static lunges (you should struggle on the last 3 exercises to know you’re at the right weight) 
Go heavy on step ups too. 
Light weight on switching lunges.
Resistance band on chin ups for beginners. 
20kg barbell for single leg hip thrusts or a 20mg dumbbell

- Carry a pair of Dumbbells
- Begin with one foot back
- Lower down to 90 degrees and rise back up
- Do not bring your foot back to a standing position, keep it static

Dumbbells Static Lunge (right)

- 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 (right foot)

Dumbbell Static Lunge (left)

Dumbbell Step Ups (left foot)

- Hold the bar with your palms facing each other
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Place your upper back on the bench
- Place the barbell on your hips
- Push through your heel raising your hips 
- Engage your glutes at the top

Barbell Single Let Hip Thrust (left)

Barbell Single leg hip thrust (right)

- Perform a lunge with dumbbells in your hands
- jump and switch legs to lunge with the other leg. 
- Repeating sequence
- Increase speed as you feel comfortable 
- Focus on full range of motion

Dumbbell Switching Lunges

Split Squats & Pulls Circuit

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