Name: Playbook - Tracy Harmoush - W4/D3 - Quads & Shoulders
Uploaded: 2023-09-01T14:10:18.898Z
Duration: 60 min
Description: W4/D3 - Quads & Shoulders

Always start each exercise with a warm up.
6 reps Weightless
6 reps at 40% 

Round 1 at 60% 
(able to complete 10 reps easily)
Round 2 at 70%
(struggle on your last 2 reps)
Round 3 at 80% 
(struggle on your last 4 reps)

Toes pointed out, knees out, sit into your squat aiming to get your butt on the floor, back straight, not folding forward. Keep your whole foot on the floor, the way to do that is by pointing your knees and toes OUT.

Warm Up - Low Squats

Add resistance to the band, keep your arms wide and elbows locked, rotate all the way behind you till your lower back, and then come back slowly, keeping your elbows locked.

Warm Up - Shoulders

Slightly separate your feet and step on the resistance band. Separate your arms equidistant to your shoulders. Lift all the way up right on top of your shoulders, and drop slowly all the way down.

Warm Up - Shoulders & Back

Place the barbell on your shoulders. Seperate you legs till your feet on slightly wider then you shoulders. Toes pointed OUT. Drop backwards into your heels as if to sit on a chair with your knees pointed OUT. Don’t let your knees collapse inwards. Shoot back up. Keep your core engaged.

Barbell Squats Weightless

Warm Up

Barbell Squat

- Perform jumping squats switching between narrow and wide stance each jump
- every in and out is 1 rep

Jump Squats In And Out

- Sit on the bench with your back straight.  Start with your arm at 90 and press up until you reach full extension
- Keep your core tight
- come down slowly

Single arm seated dumbbell press

Set A

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core tight and eyes looking straight ahead
- legs stay stiff, all the work is with your shoulders, not legs. 
- Press the bar directly overhead till it’s right on top of your shoulders. 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

Sit on the machine with the pad at the bottom of your shin
Extend your legs engaging your quads, lower half way down, pulse back up, then drop all the down.

Leg Extentions with half pulse

Start from your knees 
Hollow body posting
Core engaged, dont arch. 
Extend slowly, at least 5 seconds and drop all the way to the floor.

Barbell Negative Ab Rollout

Set B

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core tight and eyes looking straight ahead
- Press the bar directly overhead, right on top of your shoulders 
- Use your legs with push ups to help give you more power and momentum to push up. 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press - with legs

Sit on the machine with the pad at the bottom of your shin 
Extend your legs engaging your quads 
Pause at the top and lower slowly

Leg Extensions (Heavy)

Leg Extensions (Medium)

Leg Extensions (light)

Set C

W4/D3 - Quads & Shoulders

Love! Difficult but approachable workout to incorporate into lifestyle

Stephanie Hinck

Rasha

It wpuld be nice if you add alternative to some of the tools like the resistance band and how high is the bench

Omnia

W1/D1 - Split Squat/Glutes and Chest

Eliane

W1/D3 - Quads & Shoulders

W1/D5 - Back & Hamstrings

Made it a bit harder with more reps and weights

Nadine

I didn’t finish the last set because im sooo sore !! Plus there is a lot of cramps in my butt . 
But im in loveeee with the workout ! 😁

W2/D1 - Split Squat/Glutes and Chest

Pistol squats were brutal! But excellent workout, thanks!!

W2/D3 - Quads & Shoulders

I’m LOVING this workout you created, my bf is already complimenting my body transformation! Can’t wait to complete

W2/D5 - Back & Hamstrings

Ok I was totally wrong about this workout, I thought it might be easier than previous weeks. I was WRONG! this kicked my butt 😅

W3/D1 - Split Squat/Glutes and Chest

W3/D3 - Quads & Shoulders

W3/D5 - Back & Hamstrings

W4/D1 - Split Squat/Glutes and Chest

W4/D5 - Back & Hamstrings

W5/D1 - Split Squat/Glutes and Chest

Can’t believe I’m this far in the program! This day made me feel so strong and confident with all the compound exercises!

Quick Q: is set A supposed to have 2 back to back SM leg press? Is it an error, or is there supposed to be a slightly different variation.

W5/D3 - Quads & Shoulders

W5/D5 - Back & Hamstrings

W6/D1 - Split Squat/Glutes and Chest

Pistol squats are no joke 😩😩 any advice on progression to improve on form? Even aided is tough🥲

W4/D3 - Quads & Shoulders

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