Name: Playbook - Tracy Harmoush - W4/D2 Shoulders/Quadriceps (upper push + lower push)
Uploaded: 2023-09-01T14:10:19.024Z
Duration: 60 min
Description: W4/D2 Shoulders/Quadriceps (upper push + lower push)

*Warmup
Lower body
- Achilles & hip flexor stretch 1 x 30s each leg
- Downward dog 1 x 30s
- Low squat hold 1 x 30s
- Forward fold 1 x 30s
- Regular squat 1 x 10
- Sumo squat 1 x 10

Upper body
- Resist. band shoulders 1 x 10
- Resist. band lat stretch 1 x 10
- Resist. band shoulders & arms 1 x 10
- Resist. band shoulder rotation 1 x 10
- Resist. band lats 1 x 10

*Workout
A)
- Seated dumbbell shoulder press 4 x 10(10kg), 8(10kg), 8(10kg), 6 (12kg)
- Barbell back squats 4 x 10(Weightless), 10(30kg), 8(40kg), 6(45kg), 4 (50kg)

B)
- Standing dumbbell Arnold push press 3 x 10 (8kg), 8 (10kg), 6 (12kg)
- Leg press 3 x 15 (90kg)
- Pistol squats 3 x 10 (BW)

C)
- Lateral shoulder raises dumbbell (slow negative) 3 x 20 (3kg)
- Leg extension 3 x 10 (max weight)
- Air squats 3 x 20,20,20 (BW)

Downward dog

Achilles and hip flexor stretch

Low squat

Forward fold

Regular squat

Sumo squat

Resistance band shoulders

Resistance band lat stretch

Resistance band shoulders and arms

Resistance band shoulder rotation

Resistance band lats

Warmup

- Press the dumbbells up above you
- Reach full extension 
- Keep your core tight

Seated dumbbell shoulder press

- Keep your knees in-line with your feet
- Keep your chest up 
- Reach parallel and come back up extending your legs

Barbell back squat

- Start holding the dumbbell with your palm facing you
- Rotate your wrists as you go up
- Reach full extension and come down slowly

Standing dumbbell Arnold push press

- Keep your back on the pad
- Reach full extension at the top
- Lower the platform slowly

Leg press

- Push your hips back
- Keep your chest up and your opposite leg extended

Pistol squat

- Raise the dumbbells up to shoulder height
- Lower with a slow controlled movement

Lateral shoulder raises dumbbells (slow negative)

- Keep you back on the pad
- Extend your legs engaging your quads

Leg extension

- Keep your knees in-line with your feet
- Push your hips back and down
- Reach parallel and explode up

Air squats

W4/D2 Shoulders/Quadriceps (upper push + lower push)

Tala

Hana Khader

Isabella

W1/D1 Chest/Split Squats (upper push + lower push)

Alternative workouts if the machine is not available l, other than that it was amazing

Carine

W1/D2 Shoulders/Quadriceps (upper push + lower push)

Shadi

Aseel

W1/D3 Cardio

Hard but juicy 💪🏼🔥🔥🤷‍♀️

Maha

Hi Tracy, can you please provide alternatives to the exercises that require gym machines like pull ups, leg curls, LAT pull down cable, sled pull TRX, free DIPs, chin up, would be grateful if you add all of them under one section, thank you.

Nermeen

W1/D4 Back/hamstring (upper pull + lower pull)

Loved it! I’m wondering if there’s anyway to incorporate handstands in these workouts.. it would be a great addition. I know you have a program for that, and I’m looking forward to doing it, but can only to find the time for gym lately. Thanks .

Ruba

W1/D5 Full Body/Core

Stephanie Hinck

W1/D6 Mobility & flexibility

W1/D7 Rest

Did barbell back lunges with 50 kg on the 2nd week 😍😍😍 I’m happyyyy 
I love the program

Mimi

This is only my second week and I already feel my legs are much stronger

Leen

W2/D1 Chest/Split Squats (upper push + lower push)

Eliane

W2/D2 Shoulders/Quadriceps (upper push + lower push)

I did only 15 min ( 30s fast walk and 45s jogging) because i did one of your workout . 
And I’m totally happily dead😂

W4/D2 Shoulders/Quadriceps (upper push + lower push)

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