Name: Playbook - Tracy Harmoush - W4/D2 - Lower body
Uploaded: 2023-09-01T14:10:19.026Z
Duration: 30 min
Description: W4/D2 - Lower body

Starting this workout I didn’t think I could do it, but I did!

Baylea

Amanda Toumieh

I didn’t expect such high numbers, but it was great, feels so good to be done! 😋

Sondos

Omg it was very hard. You said it’s a beginner program? 😂 🥵😭🥴 i sweat like crazy i feel dizzy... but i guess it’s effective 
Thanks

Milena

Day 2 - Lower body
3 Rounds

- Bulgarian split squat (each) 10 reps 
30sec rest
- Overhead squat to deadlift 15 reps 
30sec rest
- Curtsy Squat (each) 15 reps
30sec rest
- Seated Pistol Squat 15 reps
30sec rest
- Air Squats 30 reps 
30sec rest
- Hip Thrusts 50  reps 
30sec rest
- Single Leg Elevated Glute Bridge (each) 25 reps
2min rest

Rest 30s after each exercise and 45s after each round

- Place your back foot on an elevated surface
- Bring your knee down and back 
- Cone up engaging your glute

Bulgarian split squat - glute focused

- Keep your arms extended above you
- Push your hips back as you come down in the squat 
- Hinge forward keeping a slight bend at the knee

Overhead squat to overhead deadlift

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up

Curtsy skater squat

- Push your hips back as you come down
- Touch the box and come back up
- Use your arms for balance

Chair pistol squat

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Hip thrusts

- Push through your heel 
- Raising your hips
- Engage your glute as you go up 
- Keep your core engaged

Single leg elevated glute bridge

Circuit

W4/D2 - Lower 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/D2 - Lower body

Community

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