Name: Playbook - Tracy Harmoush - W2/D4 - Shoulders/Abs
Uploaded: 2023-09-01T14:10:18.109Z
Duration: 50 min
Description: W2/D4 - Shoulders/Abs

Wish there was more upper body/shoulder over the crunches. Or variety of core

Kelly Montague

I’ve been training for a while now and I tell you, I have never enjoyed training as much as I do with you Tracy. Thank you !

Rawan

Such a good one! One guy at the gym said it looks like it’s rough and good luck 😂😂 💪🏼💪🏼💪🏼

Aswathy

Raquel

Pauline Rady

Day 4 -  Shoulders/Abs
4 Rounds

- Single Arm Shoulder Press with Leg 10 reps
- Weighted Wall Sit Hold 30s
- Dumbbell Front Raises 12 reps
- Pike Push Up	12 reps
- Weighted Butterfly Crunches	15 reps
- Weighted Extension to Crunch	15 reps 
- Weighted High Knee Crunches	15 reps 
- Alternating Weighted Toe Taps	30 reps
- Weighted overhead sit ups (each) 12 reps
1min rest

- Bend at the knees slightly
- Press the dumbbell up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

- Place your back against the wall
- Keep your legs at 90 degrees
- Hold the dumbbells

Weighted wall sit hold

- Hold the dumbbells in front of your with your palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Pike push up

- Place your feet together 
- Come up holding the dumbbell in front of you 
- Lower with a slow controlled movement

Weighted butterfly crunches

- Bring your knees towards your chest as you bring your shoulders off the ground
- Extend your arms and legs
- Focus on engaging you abs

Weighted extension to crunch

- Place your leg at about 90 degrees
- Raise your shoulders off the floor 
- Engage your abs at the top

Weighted high knee crunches

- Alternate bring your legs up and down
- Raise the dumbbell toward your foot engaging your core

DB alternating toe taps

Weighted overhead sit ups

Circuit

W2/D4 - Shoulders/Abs

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/D1 - Chest & back

Cynthia

Giorgia

Alexandra

W2/D2 - Glutes/Hamstings/Back

W2/D3 Rest day

Salma

Couldn’t go through with the 4th round but it was good

W2/D5 - HIIT

This was toooo hard! I’m dead. I had to skip an exercise too…

Koko

W2/D6 - Leg day

W2/D7 Rest day

Banan

My upper body is becoming so much stronger 💪🏻

W3/D1 - Chest & Arms

Too much tension on the lower back, but it was a good one

W3/D2 - Glutes/Hamstings/Back

W3/D3 Rest day

This was great. The exercise with the candle stick rises doesn’t mention if it’s each side or not, is 20 each side or in total? Ty ❤️💪🏼

W2/D4 - Shoulders/Abs

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