Name: Playbook - Tracy Harmoush - W1/D1 - Split Squat/Glutes and Chest
Uploaded: 2023-09-01T14:10:18.633Z
Duration: 60 min
Description: W1/D1 - Split Squat/Glutes and Chest

Love! Difficult but approachable workout to incorporate into lifestyle

Stephanie Hinck

Rasha

It wpuld be nice if you add alternative to some of the tools like the resistance band and how high is the bench

Omnia

Nada

Eliane

I did the last set 3 rounds instead of one 🤷🏻‍♀️

Always start each exercise with a warm up.
6 reps Weightless
6 reps at 40% 

Round 1 at 60% 
(able to complete 10 reps easily)
Round 2 at 70%
(struggle on your last 2 reps)
Round 3 at 80% 
(struggle on your last 4 reps)

Take a large step back, knee drops all the way to touch the floor. Lean forward while dropping instead of straight down to feel the the stretch in your hip.

Warm Up - Backward Lunge (each)

Add resistance to the band. Pull all the way back with straight arms squeezing your shoulder blades together and back to centre

Warm Up - Chest

Add resistance to the band, keep your arms wide and elbows locked, rotate all the way behind you till your lower back, and then come back slowly, keeping your elbows locked.

Warm Up - Shoulders

Slightly separate your feet and step on the resistance band. Separate your arms equidistant to your shoulders. Lift all the way up right on top of your shoulders, and drop slowly all the way down.

Warm Up - Shoulders & Back

Core tight to avoid losing balance, take a large step back. Lean forward in your lunge so your knee bypasses your angle, shoot forward and back up, legs back together.

Barbell Reverse Lunge - weightless (each)

Warm Up

- Start with the barbell on your upper back
- keep your core tight to avoid losing balance.
- inhale, hold your breath then
- Step back with the first foot and lower down until knees are 90 degrees
- use your back foot to help you shoot back up and then exhale 
- Repeat on the opposite side

Barbell Reverse Lunges

Start with your hands on a box
Perform a push-up coming down slowly in one straight line 
Hands touch your chest, not your face 
Keep your core engaged

Incline Push Ups

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Speed Static Lunge (each)

Set A

From kneeling position 
Place your hands just outside the shoulders 
Bend at the elbows to come down 
Keep your core tight as you come down 
Extend your arms engaging your chest as you come up
Don’t arch
Eyes forward
Hands at chest level

Modified push ups

Carry 2 dumbbells.
Keep a slight bend at the front knee
Back foot on the bench, bottom of the foot facing up.
Drop down until your reach shin height 
Pull back up
If you lean forward for your knee to be past your ankle, you’ll feel it in your glutes. 
If your knee remains on top of your ankle, you’ll feel it in your quads more.

Dumbbell Bulgarian Split Squat

- 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
- drive your hips up

Chair Dips

Widen your grip more than shoulder width
Plant your feet on the floor at 90 degrees
Pull your body up in one straight line, avoid arching; till the bar touches right before your chest. Slowly drop down, keep your hips and shoulders in one line.

Australian Pull Ups - wide grip

Set B

Legs wider than your hips.
Keep knees pushing outwards.
Heels right underneath your knees. 
Upper back against the bench, right underneath shoulder blades
Drop your hips low then squeeze glutes at the top.

Hip Thrusts with Resistance Band

Weightless
Knees push outwards
Heels dig into the floor
Upper back on the bend, right underneath your shoulder blades

Hip Thrusts - Weightless

Seated Abduction Hold with Resistance Band

Set 3

W1/D1 - Split Squat/Glutes and Chest

W1/D3 - Quads & Shoulders

W1/D5 - Back & Hamstrings

Made it a bit harder with more reps and weights

Nadine

I didn’t finish the last set because im sooo sore !! Plus there is a lot of cramps in my butt . 
But im in loveeee with the workout ! 😁

W2/D1 - Split Squat/Glutes and Chest

Pistol squats were brutal! But excellent workout, thanks!!

W2/D3 - Quads & Shoulders

I’m LOVING this workout you created, my bf is already complimenting my body transformation! Can’t wait to complete

W2/D5 - Back & Hamstrings

Ok I was totally wrong about this workout, I thought it might be easier than previous weeks. I was WRONG! this kicked my butt 😅

W3/D1 - Split Squat/Glutes and Chest

W3/D3 - Quads & Shoulders

W3/D5 - Back & Hamstrings

W4/D1 - Split Squat/Glutes and Chest

W4/D3 - Quads & Shoulders

W4/D5 - Back & Hamstrings

W5/D1 - Split Squat/Glutes and Chest

Can’t believe I’m this far in the program! This day made me feel so strong and confident with all the compound exercises!

Quick Q: is set A supposed to have 2 back to back SM leg press? Is it an error, or is there supposed to be a slightly different variation.

W5/D3 - Quads & Shoulders

W5/D5 - Back & Hamstrings

W6/D1 - Split Squat/Glutes and Chest

Pistol squats are no joke 😩😩 any advice on progression to improve on form? Even aided is tough🥲

W1/D1 - Split Squat/Glutes and Chest

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