Name: Playbook - Tracy Harmoush - W4/D2 - Glutes/Hamstings/Back
Uploaded: 2023-09-01T14:10:18.284Z
Duration: 60 min
Description: W4/D2 - Glutes/Hamstings/Back

Nermeen

Nadine

Day 2 - Glutes/Hamstings/Back
4 Rounds

- B-Stance Weighted RDL each 15 reps 
- Weighted standing single leg RDL (each leg) 15 reps 
- Dumbbell Rows (each side) 15 reps 
- Dumbbell Bent Arms Flies 15 reps 
- Weighed Elevated Curtsey Squat	(each leg) 15 reps 
- Single Leg Weighted Elevated Hip Thrusts (each leg) 15 reps 
- Floor Extended Leg Raises 30 reps 
- Floor Overhead back extensions	30 reps
1 min Rest

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Weighted single leg RDL

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your late as you pull

One arm DB rows

- 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

Weighted elevated curtsey squat (each)

Place your back on a bench behind you, right underneath your shoulder blades. 
Place the weight on your hips. 
Lift one leg.
Drop your hips as low as you can and squeeze back up as high as you can.

Single leg weighted hip thrust (each)

- Raise your legs 
- Engage your glutes as you raise 
- Focus on a slow controlled movement

Floor extended leg raises

- With your arms extended laying on the floor face down 
- Raise your upper body

Floor overhead back extensions

Circuit

W4/D2 - Glutes/Hamstings/Back

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 :-)

Brutal. Loved it 💪🏼💪🏼💪🏼

Aswathy

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 ❤️💪🏼

W4/D2 - Glutes/Hamstings/Back

Community

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