Name: Playbook - Tracy Harmoush - W2/D2 - Glutes/Hamstings/Back
Uploaded: 2023-09-01T14:10:18.095Z
Duration: 50 min
Description: W2/D2 - Glutes/Hamstings/Back

Cynthia

Giorgia

Alexandra

Day 2 - Glutes/Hamstings/Back
4 Rounds

- Weighted Deadlift 15 reps 
- Weighted standing single leg RDL 12 reps 
- L-Sit Hamstring Curls	15 reps
- One-Arm Dumbbell Rows	12 reps  
- Dumbbell Bent Arms Flies 12 reps
- Weighted Donkey Kicks	12 reps 
- Single Leg Weighted Hip Thrusts	(each) 12 reps 
- Single Leg Weighted Glute Bridge (each)	12 reps 
1 min rest

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

DB Deadlifts

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Weighted single leg RDL

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

L-sit hamstring curls

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your late as you pull

One arm DB rows

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Raise your leg engaging your Glute
- Keep your hips squared

Weighted donkey kicks

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

Single leg weighted hip trusts

- Push through your heel raising your hips
- Keep your leg extended 
- Engage your glutes at the top

Single leg weighted Glute bridge

Circuit

W2/D2 - Glutes/Hamstings/Back

Nathalie Rose

Farida El Gammal

Ohoud

W1/D1 - Chest & arms

Insaf

Felt amazing, I feel I have the right guidance for once!

Carmen

Taylor Larry

W1/D2 - Glutes/hamstrings/back

W1/D3 Rest day

Theresa

Eliane

To be honest i used to skip abs day sometimes during our live workout cz i hate core training and it bores me. So including it with another muscle as such is motivating for me. Loved the workout ♥️

Nour

W1/D4 - Shoulders/Abs

Marina

Karine

W1/D5 - HIIT

Ozge

W1/D6 - Leg day

Soma

W1/D7 Rest day

Loved it the only feedback I have now that I committed to a year is that The # of reps are very faint on a white back drop you should make them black so it’s easier to see :-)

Brutal. Loved it 💪🏼💪🏼💪🏼

W2/D2 - Glutes/Hamstings/Back

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