Name: Playbook - Tracy Harmoush - W2/D1 - Upper body
Uploaded: 2023-09-01T14:10:18.814Z
Duration: 30 min
Description: W2/D1 - Upper body

Liza

Baylea

It is very good, I slept well but the push up hard

Fatma

It’s hard for me to do a push-up I struggled a lot but I did it 💪🏼💪🏼

Reem

I am very bad at push ups...I’ve been practicing for a long time but it still a struggle. I mean..on my knees yes i do them but it’s hard though. On my feet.. ugh 😑 going down is like climbing everest to me. 
Anyway i would to ask you : is it working shoulders the pike up walk ?

Milena

I wish it was longer and in the form of a real class with voice over, tips and  full sets not just a demo. But I still love it anyway :)

Sara Seif

Some exercises were hard ti master but i tried… i hope i was working toward the correct posture

Rua’a

Love that this weeks workout is counted.. i like to switch things every once in a while and you’re giving us that!!

Ala’a

Ashita

Pls change the pike walks to something else

Shraddha Agarwal

Day 1 -  Upper body
3 rounds 45s rest between exercises.
2min rest between rounds.

- Bear Crawls (x4 fwd - x4 back) 5 reps
45s rest
- Modified Push Up 10 reps 
45s rest
- Elbow Plank 30s on
45s rest
- Modified Wide Push ups 10 reps
45s rest
- Negative Push Up (on knees for an easier versions) 10 reps 
45s rest
- Pike Walks (x4 fwd - x4 back)  5 reps 
45s rest
- Modified dips 10 reps
2min rest

Rest 45s after each exercise and 2min after each set

- Keep your back straight and knee close to the floor
- Move your knee forward with your opposite hand 
- Repeat on the other side

Bear crawl (x4 front - x4 back)

Modified push up

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

- Start with your hands outside shoulder width and you knees ok the floor 
- Bend at the elbows to come down

Modified wide push up

Negative push up

Create a triangle with your body
Palms flat on the floor. 
Chin tucked in, ears disappear i between your shoulders.
Lift onto your toes.
Walk forward, same hand and foot together.
Walk back, same hand and foot together.

Pike walks (x4 fwd - x4 back)

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Modified Dips

Circuit

W2/D1 - Upper body

Shaunti

It was an amazing, beginner friendly exercise. Had fun and I used the timer on the app to count not to rest haha! Thank you (:

Reham

great workout for me to gain my mobility and strength back after a long hiatus

Alyson

W1/D1 - Upper body

Nour

Majd

W1/D2 - Lower body

You’re amazing! I love how you are hardcore with the workouts but have a nice break between days.

Bailey 

Zahia

Lara

W1/D3 - Rest day

W1/D4 - Full body

Hana Khader

Love it! Easy, yet powerful! Thanks Tracy! 🫶

Faten

W1/D5 - Abs

jumping exercise is not doable at home, neighbours telling that ceiling is shaking

Renata

Reema

W1/D6 - HIIT

W1/D7 - Rest day

Camila

Amazing! I was not ready for those higher reps but it was worth it

Rania

W2/D2 - Lower body

W2/D3 - Rest day

Cherine

Nivine

W2/D4 - Full body

The workouts are great but my neck is so strained after.

Alya

W2/D5 - Abs

Ryan

W2/D6 - HIIT

W2/D7 - Rest day

First workout back after having to take a break since I had COVID. Wow!

Mireille Ch

W3/D1 - Upper body

So good! Last round took me longer but boy was it hard

W3/D2 - Lower body

W3/D3 - Rest day

W3/D4 - Full body

Alaa

W3/D5 - Abs

Call me crazy but I love the jump squats 💪

W3/D6 - HIIT

W3/D7 - Rest day

Would love some more instruction on the scapula leans. I don’t think I was doing it right

Amanda Toumieh

Sondos

W4/D1 - Upper body

Starting this workout I didn’t think I could do it, but I did!

I didn’t expect such high numbers, but it was great, feels so good to be done! 😋

W2/D1 - Upper body

Community

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