Name: Playbook - Tracy Harmoush - W3/D5 - Back & Hamstrings
Uploaded: 2023-09-01T14:10:18.885Z
Duration: 60 min
Description: W3/D5 - Back & Hamstrings

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)

Hands behind your head, elbows out till your shoulder blades squeeze together. Drop into a deadlift by pushing your hips back, spine stays straight, keep an arch in your lower back. Squeeze back up.

Warm Up - Good Mornings

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

Lean back slightly, add resistance, elbows locked, pull the band towards your chest squeeze shoulder blades together for 2s, and then all the way back

Warm Up - 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

Warm Up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Bend your knees.
Heels on the Swiss ball.
Hips upwards.
Extend your legs and bring the ball back towards you using only your heels.
Squeeze your glutes and keep your hips high at all times
You should feel it in your hamstrings

Swiss Ball Hamstring Curls

Jump and pull yourself all the way up till your chin is above the bar.
Hold for two seconds, and then drop down slowly for at least 5 seconds
Extend your arms fully.

Negative Pull Ups with a jump

Set A

Hold the dumbbell between both feet
Bring the dumbbell toward your glutes 
You should feel it in your hamstrings

Dumbbell Hamstring Curls (Heavy)

Dumbbell Hamstring Curls (Medium)

Dumbbell Hamstring Curls (light)

Start on your knees. 
Sit on your heels.
Chest up.
Arch your back.
Use your back to pull initially, not your bicep, by squeezing your shoulder blades together. 
Pull the cable towards your chest.
Hold for 2 seconds.
Slowly release fully.

Close Grip Cable Pulldown (heavy)

Close Grip Cable Pulldown (medium)

Close Grip Cable Pulldown (light)

Set B

W3/D5 - Back & Hamstrings

Love! Difficult but approachable workout to incorporate into lifestyle

Stephanie Hinck

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

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

W3/D1 - Split Squat/Glutes and Chest

W3/D3 - Quads & Shoulders

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/D5 - Back & Hamstrings

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