Name: Playbook - Tracy Harmoush - W1/D1 Chest/Split Squats (upper push + lower push)
Uploaded: 2023-09-01T14:10:18.595Z
Duration: 60 min
Description: W1/D1 Chest/Split Squats (upper push + lower push)

Tala

Hana Khader

Isabella

It was very intense on the legs.
But feels great

Amel

Rana

Killer workout! My first time ever using an app and this was just fantastic. Thank you!

Ruba

Maha

Najah

Souhair

Dana Hanizeski

Solange

Amazing … the first time for me to love an online workout at the gym that kept me engaged the full session

Hend

That was one of the best workouts I’ve ever had!! Been working out for a year and this just felt great and challenging!!😊😊🙏🏻🙏🏻

Alexis

Kicked my arse! There’s always a misconception that you only sweat hard with cardio- this was a proper sweat session! Thank you Tracy- these workouts are so easy to follow. Hooked 🙌🏼🫶♥️

Victoire

ZEINAB ALSAYED

Amazing workouts Tracy! The only thing I would say is that sometimes, if you mention 10 reps, and let’s say you’re doing lunges, it’s confusing whether you mean 10 reps on each leg for 3 rounds, or 10 reps (5 left, 5 right) for 3 rounds. I reckon the former, but maybe others might get confused.

Thanks! 
Tina :)

Tina Saffarian

The intensity was just perfect! I did have to do the Bulgarian squats weightless though 😅

Leen

Please provide alternatives to some of the movements if possible (eg lunges with socks or sliders - there is no safe space for that at my gym so I did jumping lunges instead). Otherwise it’s wonderful!! Legs are wobbly

Randa

I changed the program , because this program suits me well . 
Love it as usual ♥️

Eliane

Physically dead, mentally so proud of myself, but dead.

Nada

Rawan

Aseel

Am fell good after stop training 3 months

Doaa Omran

Amazing! Starting again after a while. The constant reminders on the form n posture is cherry on top.

Wish

Doing my first time in this category. Loved it.

Aswathy

Make clear when reps are total (for both legs) or per leg. Thanks!

Telisa

Kicked my ass! Loved this workout so much

Stephanie Hinck

*Warmup
Lower body
- Achilles & hip flexor stretch 1 x 30s each leg
- Downward dog 1 x 30s
- Low squat hold 1 x 30s
- Forward fold 1 x 30s
- Regular squat 1 x 10
- Sumo squat 1 x 10

Upper body
- Resist. band shoulders 1 x 10
- Resist. band lat stretch 1 x 10
- Resist. band shoulders & arms 1 x 10
- Resist. band shoulder rotation 1 x 10
- Resist. band lats 1 x 10

*Workout
A)
- Barbell back lunge 4 x 10 (BW), 8 (30kg), 6 (35kg), 4 (40kg) 
- Lateral resistance band walking 4 x 10 (hard band)
- Push ups 4 x 10 (BW)

B)
- Dumbbell walking lunges 3 x 10 (12kg)
- Slow one leg set ups 3 x 20 (BW)
- Incline dumbbell chest press 3 x 10 (8kg)

C)
- Bulgarian lunges 3 x 10 (16kg)
- Sledding lunges 3 x 20 (BW)
- Tricep press cable 3 x 15 (8kg)

Achilles and hip flexor stretch

Downward dog

Low squat

Forward fold

Regular squat

Sumo squat

Resistance band shoulders

Resistance band lat stretch

Resistance band shoulders and arms

Resistance band shoulder rotation

Resistance band lats

Warmup

- Step back 
- Bring your knee down until your knee touches the pad
- Step forward to the initial position
- Keep your chest up

Barbell back lunges

- Place a heavy duty band above your knees
- Keep your hips low

Lateral resistance band walking (each side)

- Bend at the elbows to come down
- Keep your body tight
- Engage your chest as you come up

Push ups

- 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

- Lean forward to get your knee past foot to work your glutes
- Come down and back up with a slow controlled motion
- Avoid landing on the floor, instead tap the floor with your toe and use the leg on the bench only to lift back up

Slow one leg step ups

- Start with the dumbbells overhead, and find stability 
- Drop your elbows to 90 degrees
- Press the dumbbells up engaging your chest
- Lower with a slow controlled movement

Incline dumbbell chest press

- Bring your back knee down until the back knee almost touches the  floor
- Push through your front foot to come up 
- Lean forward to target your glutes. 
- Keep your chest up

Bulgarian split lunges

- Keep your hips low
- Chest up and legs bent

Sledding lunges

- Keep your elbows close to your body
- Engage your triceps as you extend your arms

Tricep press cable

W1/D1 Chest/Split Squats (upper push + lower push)

Alternative workouts if the machine is not available l, other than that it was amazing

Carine

W1/D2 Shoulders/Quadriceps (upper push + lower push)

Shadi

W1/D3 Cardio

Hard but juicy 💪🏼🔥🔥🤷‍♀️

Hi Tracy, can you please provide alternatives to the exercises that require gym machines like pull ups, leg curls, LAT pull down cable, sled pull TRX, free DIPs, chin up, would be grateful if you add all of them under one section, thank you.

Nermeen

W1/D4 Back/hamstring (upper pull + lower pull)

Loved it! I’m wondering if there’s anyway to incorporate handstands in these workouts.. it would be a great addition. I know you have a program for that, and I’m looking forward to doing it, but can only to find the time for gym lately. Thanks .

W1/D5 Full Body/Core

W1/D6 Mobility & flexibility

W1/D7 Rest

Did barbell back lunges with 50 kg on the 2nd week 😍😍😍 I’m happyyyy 
I love the program

Mimi

This is only my second week and I already feel my legs are much stronger

W2/D1 Chest/Split Squats (upper push + lower push)

W2/D2 Shoulders/Quadriceps (upper push + lower push)

I did only 15 min ( 30s fast walk and 45s jogging) because i did one of your workout . 
And I’m totally happily dead😂

W1/D1 Chest/Split Squats (upper push + lower push)

Community

More workouts from Tracy Harmoush