Name: Playbook - Tracy Harmoush - W5/D1 - Split Squat/Glutes and Chest
Uploaded: 2023-09-01T14:10:18.913Z
Duration: 60 min
Description: W5/D1 - Split Squat/Glutes and Chest

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)

Take a large step back, knee drops all the way to touch the floor. Lean forward while dropping instead of straight down to feel the the stretch in your hip.

Warm Up - Backward Lunge

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

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

Add resistance to the band. Pull all the way back with straight arms squeezing your shoulder blades together and back to centre

Warm Up - Chest

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

Core tight to avoid losing balance, take a large step back. Lean forward in your lunge so your knee bypasses your angle, shoot forward and back up, legs back together.

Barbell Reverse Lunge - weightless (each)

Warm Up

Keep your chest up holding two dumbbells at your shoulders or at your sides
Step forward and bring your back knee down until both legs are at about 90 degrees
Drive through your back leg and push back up and forward to feel it in your glutes 
Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

Start by pressing both dumbbells straight upwards.
Wrists on top of shoulders.
Dig your feet into the floor.
Arch your lower back.
Shoulder blades squeeze together.
Keep your core tight to avoid shakiness.
Slowly alternate arms back down towards your outer chest.
Use a bounce for momentum to press back up.
You should feel it in your chest and triceps.

Incline Dumbbell Chest Press Alternating Arms (each)

Start with both dumbbells close to your outer chest.
Dig your feet into the floor.
Arch your lower back.
Shoulder blades squeeze together.
Keep your core tight to avoid shakiness.
Slowly alternate arms by pressing up.
Wrists on top of shoulders.
Use a bounce for momentum to press back up.
You should feel it in your chest and triceps.

Incline Dumbbell Chest Press Alternating Arms 2

Dumbbells start close to the outer part of your chest.
Elbows in.
Dig your feet into the floor.
Arch your lower back.
Shoulder blades squeeze together.
Press both dumbbells straight upwards, wrists on top of shoulder. 
Keep your core tight to avoid shakiness.
Slowly back down towards your outer chest.
Use a bounce for momentum to press back up.
You should feel it in your chest and triceps.

Incline Dumbbell Chest Press

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step down (1)

Use a resistance band
Keep tension in the band at all times to avoid it flicking by extending your legs.
Drop till your elbows hit 90 degrees at least 
Keep your core tight to avoid swinging.
Avoid arching. Stay hollow.

Aided Tricep Dips

Set A

Dumbbell Walking Lunges (heavy)

Dumbbell Walking Lunges (medium)

Dumbbell Walking Lunges (light)

Place your hands in a diamond position on the bench
Eyes forward 
Bend your elbows close to your body till your chest touches the diamond.
Push back up. 
Drop on one straight line
Core engaged

Incline Diamond Push Ups

Take a wide step away from the cable.
Feet together.
Slight arch in your lower back.
Slight bend in your knees. 
Start worth the cable close to your chest.
Push straight down.
Hold 2 seconds
Hyperextend your arms to hit your triceps. 
Keep your elbows closer to your body.

Tricep Pushdowns

Legs wider than your hips.
Keep knees pushing outwards.
Heels right underneath your knees. 
Upper back against the bench, right underneath shoulder blades
Drop your hips low then squeeze glutes at the top.

Hip Thrusts with Resistance Band

Seated Abduction Hold with Resistance Band

Set B

W5/D1 - Split Squat/Glutes and Chest

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/D3 - Quads & Shoulders

W4/D5 - Back & Hamstrings

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🥲

W5/D1 - Split Squat/Glutes and Chest

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