Name: Playbook - Tracy Harmoush - W2/D3 - Quads & Shoulders
Uploaded: 2023-09-01T14:10:18.782Z
Duration: 60 min
Description: W2/D3 - Quads & Shoulders

Pistol squats were brutal! But excellent workout, thanks!!

Stephanie Hinck

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)

Toes pointed out, knees out, sit into your squat aiming to get your butt on the floor, back straight, not folding forward. Keep your whole foot on the floor, the way to do that is by pointing your knees and toes OUT.

Warm Up - Low Squats

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

Place the barbell on your shoulders. Seperate you legs till your feet on slightly wider then you shoulders. Toes pointed OUT. Drop backwards into your heels as if to sit on a chair with your knees pointed OUT. Don’t let your knees collapse inwards. Shoot back up. Keep your core engaged.

Barbell Squats Weightless

Warm Up

Feet slightly wider then shoulders.
Squat by pushing your knees out at all times. 
Arch your back

Smith Machine Squats (medium to heavy)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

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 Pull Ups

Set A

Drop Set : no rest between each drops at exercise. One minute rest before moving to the next drop set exercise

Smith Machine Squats (Heavy)

Smith Machine Squats (Medium)

Smith Machine Squats (Light)

Dumbbell seated Arnold press (Heavy)

Dumbbell seated Arnold press (medium)

Dumbbell seated Arnold press (light)

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

Tighten your grip to shoulder width or a little less. 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 - tight grip

Aided Chin Ups

Set B

- Maintain a hollow body position. 
- Raise plate until you reach on top of your shoulders with straight arms  
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate overhead raises

Stand on one leg. Activate and straighten out the other. Sit back into the chair and stand up with just one leg. Don’t rest on the chair, use a bounce for momentum to stand back up. The lower the chair, the harder it is. Repeat on both legs

Pistol Squat On Chair (each)

Sit on the machine with the pad at the bottom of your shin 
Extend your legs engaging your quads 
Pause at the top and lower slowly

Leg Extensions (medium weight)

Set C

W2/D3 - Quads & Shoulders

Love! Difficult but approachable workout to incorporate into lifestyle

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

W1/D5 - Back & Hamstrings

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

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🥲

W2/D3 - Quads & Shoulders

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