Name: Playbook - Tracy Harmoush - W3/D2 - Glutes/Hamstings/Back
Uploaded: 2023-09-01T14:10:18.179Z
Duration: 60 min
Description: W3/D2 - Glutes/Hamstings/Back

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

Nour

Giorgia

Aswathy

Rawan

Nadine

Emiko

Day 2 - Glutes/hamstings/back
4 Rounds

- Dumbbell Splits Squats 15 reps 
- Weighted Rear foot single leg RDL 15 reps 
- Dumbbell Rows 20 reps 
- Dumbbell Hamstring Curls 15 reps 
- Reverse Hypers 15 reps 
- Standing Flies 15 reps 
- Floor Back Raises + Floor Back Raise 
Hold	20 reps + 10s Hold 
- Weighted Bulgarian Split Squat - Glute focused 15 reps
1 min rest

Dumbbell split squats

- Push your hips back as you come down
- Reach shin height and pull the DB back up
- Keep a neutral spine

Weighted rear foot single RDL

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell rows

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

Floor back raises

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Floor back raise hold

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squat

Circuit

W3/D2 - Glutes/Hamstings/Back

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 ♥️

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 :-)

W3/D2 - Glutes/Hamstings/Back

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