Name: Playbook - Tracy Harmoush - W3/D4 Shoulders/Abs
Uploaded: 2023-09-01T14:10:18.201Z
Duration: 45 min
Description: W3/D4 Shoulders/Abs

Rawan

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 ❤️💪🏼

Aswathy

Day 4 - Shoulders/Abs
4 Rounds

- Scapula Push Ups 20 reps 
- Standing Should Press (stiff leg) 12 rep each
- Bent over Straight Arm flies 12 rep each
- Handstand Wall Hold	1min
- Overhead Dumbbell Single Leg Raises 20 reps each
- Overhead Dumbbell Candle Stick Leg 
- Raises 20 reps each
- Weighted Hollow Body Leg Raises 20 reps
- Weighted Hollow Body Flutter Kicks 20 reps
1 min rest

- Start in a push up position
- Lower your chest and pinch your shoulder blades together
- Press through your arms to widen your shoulder blades

Scapula push up

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing shoulder press

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent straight arm flies

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged

Handstand wall hold

- Hold the dumbbell keeping your arm extended 
- With your leg completely extended it, raise it toward the dumbbells 
- Focus on your core

Overhead dumbbell single leg raise (each)

- Hold the dumbbell with your arm extended 
- Raise your legs followed by your hips 
- Engage the bottom of your core 
- Lower slowly

Overhead dumbbell candle stick leg raises

- Hold the dumbbell with your arms extended with your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow body leg raises

- Hold the dumbbell in both hand with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kixks

Circuit

W3/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 :-)

W3/D4 Shoulders/Abs

Community

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