Name: Playbook - Tracy Harmoush - W2/D2 - Lower body
Uploaded: 2021-08-06T10:42:20.499Z
Duration: 35 min
Description: W2/D2 - Lower body

Sandy

Badou Moukaddem

Natacha El Azar

Great. I'd like to make a suggestion. Most of the leg exercises seem to be on either left or right. And it doesn't clarify in the description if the reps are each leg, or to be split between them? Cheers

Georg

Hi Tracy! I loved the workout, but found it confusing because some exercises say each side and others don’t but only focus on one leg? Are we meant to do all of them each side or swap halfway through the reps?

Karishma

Some exercises dont have (each leg) written for 10reps so im confused if i should do 5 reps each or 10 reps on one leg.

Luna

Madeha

Great! But takes much longer than the 35 minutes it says it does

Lahak

You know what’s crazy! 
I can totally see myself training with you until the wrinkles covers my face. Or even after! Wither it be in this app platform or god knows what other cool venues you come up with. 

It’s kinda cool having a personal trainer who’s insanely inspiring, more giant than life, hardworking, lovely individual anywhere you go! I literally don’t have to disturb my training schedule, if even ever so slightly! It’s kinda beautiful having someone like you pop up in my screen on a daily basis! 

Now it’s my turn! Lol. First day period, was not in the mood, now I feel fantastic! Proud I defeated my lazy ass self, but now she earned a dark chocolate and guilt-free rest day tomorrow 🥳🥳😌 Thank you for quitting your corporate job ♥️

Reham

Great workout! But it took me longer than 35 minutes to complete.

Maha

Day 2 - Lower body
3 Rounds

- B-Stance Weighted RDL (each) 10 reps
30s rest 
- Weighted Bulgarian RDL ( each) 10 reps 
30s rest 
- DB Sumo Squat	10 reps 
30s rest 
- DB Curtsy Squat (each) 10 reps 
30s rest 
- Seated DB Pistol Squat 10 reps 
30s rest 
- DB Static Split Squats (each) 20 reps 
30s rest 
- DB Hip Thrusts 20 reps 
30s rest 
- Elevated DB Glute Bridge	 20 reps
2 min

3 rounds
30s between each exercise 
2min rest between each round

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

- Keep a slight bend at the front knee
- Lean back as if to sit on your heel 
- Keep your back straight, with a slight forward fold till the dumbbell reaches shin height
- Pull back up

Weighted Bulgarian RDL

- Start with a wide stance and your toes pointed out 
- Push your hips back as you come down 
- Hold the weight at the chest height

DB sumo squat

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat (each side)

- Hold the dumbbell at chest height 
- Push your hips back to come down 
- Touch the box and come back up

Seated DB pistol squat

- Hinge at the hips to come down
- Keep a neutral spine 
- Engage your hamstrings as you pull up

Dumbbell static split squats

- Place your upper back on a box
- Push through your heels bringing your hips up 
- Engage your glutes as you come up

DB hip trust

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

W2/D2 - Lower body

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W2/D2 - Lower body

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