Name: Playbook - Tracy Harmoush - W3/D2 - Lower body
Uploaded: 2023-09-01T14:10:18.941Z
Duration: 40 min
Description: W3/D2 - Lower body

Liza

So good! Last round took me longer but boy was it hard

Baylea

Tamara Tarhini

🥵 insane!!
Single leg step down is a VERY hard one lol😭😁

Milena

Rita Sakr

Day 2 - Lower body
3 Rounds

- Air Squats - Regular/Tight/Sumo (each) 20 reps
30s REST
- Step Ups 12 reps 
30s REST
- Single Leg Step Down Back (each) 12 reps 
30s REST
- Chair Pistol Squats (each) 12 reps 
30s REST
- Forward Lunge (each) 12 reps 
30s REST
- Switching Cossack Squat 20 reps
30s REST
- Single Leg Deadlift (each) 15 reps
2min REST

3 rounds
30s rest between exercises 
2min rest between rounds

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

- Start in a narrow stance 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats - legs together

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air sumo squats

- Begin in a lunge position
- Bring the back leg up onto the box and push through your heel to stand up
- Bring the other leg up towards your chest
- Step down and repeat

Step up

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step down

Chair pistol squat (left)

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position

Forward lunge

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift

Circuit

W3/D2 - Lower body

Shaunti

It was an amazing, beginner friendly exercise. Had fun and I used the timer on the app to count not to rest haha! Thank you (:

Reham

great workout for me to gain my mobility and strength back after a long hiatus

Alyson

W1/D1 - Upper body

Nour

Majd

W1/D2 - Lower body

You’re amazing! I love how you are hardcore with the workouts but have a nice break between days.

Bailey 

Zahia

Lara

W1/D3 - Rest day

Fatma

W1/D4 - Full body

Hana Khader

Love it! Easy, yet powerful! Thanks Tracy! 🫶

Faten

W1/D5 - Abs

jumping exercise is not doable at home, neighbours telling that ceiling is shaking

Renata

Reema

W1/D6 - HIIT

W1/D7 - Rest day

It is very good, I slept well but the push up hard

W2/D1 - Upper body

Camila

Amazing! I was not ready for those higher reps but it was worth it

Rania

W2/D2 - Lower body

W2/D3 - Rest day

Cherine

Nivine

W2/D4 - Full body

The workouts are great but my neck is so strained after.

Alya

W2/D5 - Abs

Ryan

W2/D6 - HIIT

W2/D7 - Rest day

First workout back after having to take a break since I had COVID. Wow!

Mireille Ch

W3/D1 - Upper body

W3/D3 - Rest day

W3/D4 - Full body

Alaa

W3/D5 - Abs

Call me crazy but I love the jump squats 💪

W3/D6 - HIIT

W3/D7 - Rest day

Would love some more instruction on the scapula leans. I don’t think I was doing it right

Amanda Toumieh

Sondos

W4/D1 - Upper body

Starting this workout I didn’t think I could do it, but I did!

I didn’t expect such high numbers, but it was great, feels so good to be done! 😋

W3/D2 - Lower body

Community

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