Name: Playbook - Tracy Harmoush - W4/D4 - Shoulders/Abs
Uploaded: 2023-09-01T14:10:18.300Z
Duration: 45 min
Description: W4/D4 - Shoulders/Abs

Karla Ghorayeb

Great! There should be 16 of the shoulder swing one instead of 15. Ty

Aswathy

Day 4 - Shoulders/Abs
4 Rounds

- Explosive Push Ups 10 reps
- Standing Should Press (stiff leg) 15 reps
- Dumbbell Front Raises 15 reps 
- Bent over Straight Arm flies 15 reps 
- Weighted Overhead Crunches 20 reps 
- Weighted Overhead Sit Ups  20 reps 
- Weighted Russian Twist 20 reps 
- Wall Walks 10 each
1min rest

- Start with your upper body on an elevated surface
- As you come out of the push-up explode up taking your hands off the box 
- Land softly

Incline explosive push ups

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell front raises

- 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

- With your arms extended come up 
- Keep your core engaged

Weighted overhead crunches

- Extended your legs 
- Hold the dumbbell with your arm extend
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead situps

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate from side to side

DB Russian twist

- Begin in a push up position with feet up on the walk
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

Circuit

W4/D4 - Shoulders/Abs

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 💪🏼💪🏼💪🏼

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/D4 - Shoulders/Abs

Community

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