Name: Playbook - Tracy Harmoush - W4/D1 - Upper body
Uploaded: 2023-09-01T14:10:19.019Z
Duration: 30 min
Description: W4/D1 - Upper body

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

Baylea

Amanda Toumieh

Sondos

It was very hard especially elevated pike up walk (very challenging), tricep extensions (i did them on my knees), i still struggle with push ups so i did them on my knees too. Anyway thanks i look forward to progress.

Milena

Jennifer

Day 1 - Upper body
3 Rounds

- Scapula Push Up 10 reps
30sec rest
- Scapula Lean Hold (3 variations) 15s on 
30sec rest
- Negative Push Up	10 reps 
30sec rest
- Tricep Extensions	30s on 
30sec rest
- Elevated Pike Walk Outs 10 reps 
30sec rest
- Incline Diamond Push Up 10 reps  
30sec rest
- High Plank 1min on
2min rest

Rest 30s after each exercise and 2min after each round

- 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

Parallettes - scapula lean hold (tight grip)

Parallettes - scapula lean hold (regular grip)

Parallettes - scapula lean hold (wide grip)

Negative push up

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Tricep extensions

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Walk out your hands out and walk back

Elevated pike walk

- Bend at the elbows to come down 
- Keep a tight core as you come down 
- Extend your arms engaging your chest to come up

Elevated diamond push up

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

Circuit

W4/D1 - Upper body

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

It would be great to have audio cues for the exercises

Kari

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

W4/D1 - Upper body

Community

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