Name: Playbook - Tracy Harmoush - W4/D6 - Leg day
Uploaded: 2023-09-01T14:10:18.319Z
Duration: 50 min
Description: W4/D6 - Leg day

3 rounds, couldn’t do more. It was great though

Nour

Aswathy

Did 3 rounds! 4 rounds seemed impossible!

Nadine

Day 6 - Leg day
4 Rounds

- Weighted Low Squats 15 reps 
- Weighted Low Squat to toes 15 reps 
- Weighted Pistol Squat (each side) 6 reps 
- Weighted Single Leg Step Downs	 (each side)15 reps 
- 2-Step Weighted Back Lunge	15 reps 
- Weighed Forward Lunges	30 reps 
- Speed Static Lunges	30 reps each 
- Weighted Single Leg Calf Raises 40 reps each
1min rest

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats (hold dumbbell with both hands)

- Hold the DB at chest height 
- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Weighted low squat to toes

- Push your hips back as you come down 
- Hold the DB in front of you for balance 
- Keep your chest up

Weighted pistol squat

- Hold the weight at chest height
- Come down with a slow and controlled movement 
- Touch the floor and come back up

Weighted single leg step downs

- Hold the dumbbell at chest height
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward and bring your knee back down 
- Return to the starting position

2-step weighted back lunge

- Step forward keeping your chest up and shoulder rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

Dumbbell forward lunges

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Speed static lunge

- Raise engaging your calf at the top 
- Lower slowly

Dumbbell calf raises

Circuit

W4/D6 - Leg day

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 ♥️

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/D6 - Leg day

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