Name: Playbook - Tracy Harmoush - W3/D1 - Split Squat/Glutes and Chest
Uploaded: 2023-09-01T14:10:18.803Z
Duration: 60 min
Description: W3/D1 - Split Squat/Glutes and Chest

Ok I was totally wrong about this workout, I thought it might be easier than previous weeks. I was WRONG! this kicked my butt 😅

Stephanie Hinck

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)

Take a large step back, knee drops all the way to touch the floor. Lean forward while dropping instead of straight down to feel the the stretch in your hip.

Warm Up - Backward Lunge

Add resistance to the band. Pull all the way back with straight arms squeezing your shoulder blades together and back to centre

Warm Up - Chest

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

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

Core tight to avoid losing balance, take a large step back. Lean forward in your lunge so your knee bypasses your angle, shoot forward and back up, legs back together.

Barbell Reverse Lunge - weightless (each)

Warm Up

Start with your hands on a box
Perform a push-up coming down slowly in one straight line 
Hands touch your chest, not your face 
Keep your core engaged

Incline Push Ups

Keep your chest up holding two dumbbells at your shoulders or at your sides
Step forward and bring your back knee down until both legs are at about 90 degrees
Drive through your back leg and push back up and forward to feel it in your glutes 
Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

Jump while switching legs 
Knee drops to the floor in your lunge
Add some speed

Switching Lunges

Set A

Place your upper back on the bench, right underneath your shoulder blades 
Push through your heel raising your hips 
Engage your glutes at the top
Keep your hips square 
Work both sides

Single leg hip thrust (each)

Carry 2 dumbbells.
Keep a slight bend at the front knee
Back foot on the bench, bottom of the foot facing up.
Drop down until your reach shin height 
Pull back up
If you lean forward for your knee to be past your ankle, you’ll feel it in your glutes. 
If your knee remains on top of your ankle, you’ll feel it in your quads more.

Dumbbell Bulgarian Split Squat (each)

Use a resistance band
Keep tension in the band at all times to avoid it flicking by extending your legs.
Drop till your elbows hit 90 degrees at least 
Keep your core tight to avoid swinging.
Avoid arching. Stay hollow.

Aided Tricep Dips

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps
- drive your hips up

Chair Dips

Set B

W3/D1 - Split Squat/Glutes and Chest

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

Eliane

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

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

W2/D3 - Quads & Shoulders

I’m LOVING this workout you created, my bf is already complimenting my body transformation! Can’t wait to complete

W2/D5 - Back & Hamstrings

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🥲

W3/D1 - Split Squat/Glutes and Chest

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