Name: Playbook - Tracy Harmoush - W3/D6 - Leg day
Uploaded: 2023-09-01T14:10:18.219Z
Duration: 45 min
Description: W3/D6 - Leg day

Theresa

Nour

Hala

Aswathy

It’s wrong! There are only 3 exercises!

Isabella

Very good workout but what’s written is different than the video!

Nadine

Day 6 - Leg day
4 Rounds
Minimal rest in between 

- 2-Step Weighted Back Lunge	12 reps 
- Weighted Elevated Lateral Squat 12 reps 
- Weighted Split Squat	15 reps 
- Weighted Pistol Squat 10 reps 
- Unweighted Pistol Squat 10 reps 
- Wall Hold on toes 1min Hold
- Dumbbell Squats 20 reps 
- Weighted Sumo Squats 20 reps
1min rest

- Hold the dumbbell at chest height
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward and bring your knee back down 
- Return to the starting position

2-step weighted back lunge

- Place me leg on an elevated surface
- Push your hips back as you come down
- Go down to about parallel and come back up

Weighted elevated lateral squats (each)

- Start with a staggered stance
- Bring your left knee down 
- Push through your front leg to come up

Dumbbell split squats (each side)

- Hold the dumbbell at chest height 
- Push your hips back to come down 
- Touch the box and come back up

Weighted seated pistol squat (each)

- 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 (each side)

- Place your back against the wall
- Keep your legs at 90 degrees
- Hold the dumbbells

Weighted wall sit hold

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you come down 
- Reach parallel and come back up

Dumbbell squats

- Start with a wide stance and your toes pointed out 
- Push your hips back as you come down 
- Hold the weight at the chest height

DB sumo squat

Circuit

W3/D6 - Leg day

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

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 :-)

Brutal. Loved it 💪🏼💪🏼💪🏼

W2/D1 - Chest & back

Cynthia

Giorgia

Alexandra

W2/D2 - Glutes/Hamstings/Back

W2/D3 Rest day

Wish there was more upper body/shoulder over the crunches. Or variety of core

Kelly Montague

I’ve been training for a while now and I tell you, I have never enjoyed training as much as I do with you Tracy. Thank you !

Rawan

Such a good one! One guy at the gym said it looks like it’s rough and good luck 😂😂 💪🏼💪🏼💪🏼

W2/D4 - Shoulders/Abs

Salma

Couldn’t go through with the 4th round but it was good

W2/D5 - HIIT

This was toooo hard! I’m dead. I had to skip an exercise too…

Koko

W2/D6 - Leg day

W2/D7 Rest day

Banan

My upper body is becoming so much stronger 💪🏻

W3/D1 - Chest & Arms

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

W3/D2 - Glutes/Hamstings/Back

W3/D3 Rest day

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 ❤️💪🏼

W3/D6 - Leg day

Community

More workouts from Tracy Harmoush