Name: Playbook - Tracy Harmoush - W2/D2 - Lower body
Uploaded: 2023-09-01T14:10:18.822Z
Duration: 35 min
Description: W2/D2 - Lower body

Camila

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

Baylea

Rania

Tamara Tarhini

Challenging for my knees but did what I could, it was a good workout regardless x

Cherine

Milena

It was good but it would be nice if there was some alternative exercises in case if one of the exercises is hard or too easy

Elvira

Sarah

Sara

Jennifer

Rua’a

Malak

Razan Attar

I think this was my favorite lower body workout of all times!

Ala’a

Great slow and control workout 🔥♥️

Alaa

Leg day for life 🤙🏻🤙🏻🤙🏻🤙🏻

Marwa

Haya

Day 2 - Lower body
3 rounds * 30s on - 45s rest between exercises.
2min rest between rounds.

- Chair squats 20 reps
45s Rest
- Bulgarian (both sides) 10 reps
45s Rest
- Seated Pistol Squat (both sides) 10 reps 
45s Rest
- Hip Thrusts 25 reps 
45a Rest
- Overhead squat to deadlift 10 reps 
45s Rest
- Deadlifts 15 reps
45s Rest
- Single leg deadlift (each) 10 reps
2min Rest

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

- Push your hips back as you come down
- Raise your arms for balance
- Touch the box and come back up

Chair squat

Bulgarian split squat - quad focused (each)

- Push your hips back as you come down
- Focus on going down with a slow controlled movement
- Come up with out using momentum

Pistol squat (each)

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Hip thrusts

- Keep your arms extended above you
- Push your hips back as you come down in the squat 
- Hinge forward keeping a slight bend at the knee

Overhead squat to overhead deadlift

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- Reverse the motion to return to the initial position

Deadlifts

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (each)

Circuit

W2/D2 - Lower body

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

It would be great to have audio cues for the exercises

Kari

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

Fatma

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

W2/D2 - Lower body

Community

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