Name: Playbook - Tracy Harmoush - W3/D2 - Lower body
Uploaded: 2023-09-01T14:10:18.937Z
Duration: 30 min
Description: W3/D2 - Lower body

Last move was tough but felt good to end on it 💪

Baylea

Love these workouts love the variety and challenge with every workout

Nader2402

Nour

Aswathy

I nailed it!
I’m surprised because i expected an impossible workout 
Thanks i feel satisfied

Milena

Lena

Day 2 - Lower body
4 Rounds

- Overhead squat to deadlift 10 reps
- Pistol Squat 10 reps
- Bulgarian Squat, Rear Foot Single RDL (both sides) 12 reps each, 5sec drops
- Reverse Hyperextensions	15 reps
- Reverse Hypers 15 reps 
- Curtsey Skater Squat (both sides) 10 reps each
- Speed static lunge (both sides) 30 reps each
1.5min rest

Minimal rest between exercises
1.5min rest after every round

- Keep your arms extended above you
- Push your hips back as you come down in the squat 
- Hinge forward keeping a slight bend at the knee

Overhead squat to overhead deadlift

- Push your hips back as you come down
- Focus on going down with a slow controlled movement
- Come up with out using momentum

Pistol squat

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up

Rear foot single rdl - glute focused (1)

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- 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

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up

Curtsey skater squat (each side)

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Speed static lunge (1)

Lower body circuit

W3/D2 - Lower body

Restarting this program because I wasn’t as consistent as I wanted to be. Hoping to see more improvement the second time around 💪

Tough workout - I can definitely feel the intensity go up

those holds are only 15 secs but they feel SO much longer

Ariana

W1/D1 - Upper Body

Love how the minimal breaks shoots my heart rate up ❤️

Sumner45

W1/D2 - Lower Body

As i wake up at 5am every morning and i am on speed to do my prayer, workout, walk the dog then preparing my kid for school ..it feels great to have more time in the morning and to recover from your intense workout 😆
Also i work in the building industry so it’s very physical and exhausting . 
If i could i would workout only 4 days a week it would be grear but i am on a weightloss journey so i follow your program. 
God bless you

Alexandra

Zainab

W1/D3 Rest day

My legs didn’t get much love but it was still a good workout

W1/D4 - Full body

Ryan

Karla Ghorayeb

Basma

W1/D5 - Abs

Nathalie Rose

Mireille Ch

W1/D6 - HIIT

Sarah

W1/D7 Rest day

Very hard. Usually i don’t do push-ups on my feet but i did them as it was needed.. i just didn’t pushed my chest completely down like you . Anyway i did my very best and i am proud i sweat like crazy today thanks

W2/D1 - Upper body

I loved this work out! Comin at you from utah! I’m so glad I found you I think your programs are structured very well! Thanks for the challenge today!

W3/D2 - Lower body

Community

More workouts from Tracy Harmoush