Name: Playbook - Tracy Harmoush - W1/D5 - Back & Hamstrings
Uploaded: 2023-09-01T14:10:18.702Z
Duration: 60 min
Description: W1/D5 - Back & Hamstrings

Eliane

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)

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

Lean back slightly, add resistance, elbows locked, pull the band towards your chest squeeze shoulder blades together for 2s, and then all the way back

Warm Up - Back

Hands behind your head, elbows out till your shoulder blades squeeze together. Drop into a deadlift by pushing your hips back, spine stays straight, keep an arch in your lower back. Squeeze back up.

Warm Up - Good Mornings

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight while bending your knees (vs. stiff leg deadlift where there is only a micro bend in your knees). 
- bend at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian Deadlifts - no weights

Warm Up

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

Use a resistance band
Keep the tension on the band by extending your leg fully to stop it from flicking.
Pull yourself all the way up till your chin is above the bar.
Extend your arms fully. 
Get as many reps in a row as possible before you break.

Aided Chin Ups

Set A

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent Over Barbell Rows

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

Bend your knees.
Heels on the Swiss ball.
Hips upwards.
Extend your legs and bring the ball back towards you using only your heels.
Squeeze your glutes and keep your hips high at all times
You should feel it in your hamstrings

Swiss Ball Hamstring Curls

Lower back always flat on the floor.
Shoulder blades off the floor.
Extend into a hollow body position.
Pass the ball through in a v-up position.

Hollow Body Stability Ball Pass Through

Position yourself low enough so that your knees are off the bench.
Extend your legs then bend your knees till your heels touch your glutes and then extend again. 
Keep your knees off the bench by engaging your hamstrings

Hamstring Curls from Decline Bench

Set C

W1/D5 - Back & Hamstrings

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

W1/D1 - Split Squat/Glutes and Chest

W1/D3 - Quads & Shoulders

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/D5 - Back & Hamstrings

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