Name: Playbook - Tracy Harmoush - W5/D4 Back/hamstring (upper pull + lower pull)
Uploaded: 2023-09-01T14:10:19.090Z
Duration: 60 min
Description: W5/D4 Back/hamstring (upper pull + lower pull)

*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)
- Barbell romanian deadlift 4 x 10 (40kg)
- Pull ups 4 x max (BW)

B)
- Single leg deadlift 3 x 10 (16kg), 10 (18kg), 10 (20kg)
- Swiss ball single leg curl 3 x 10 (BW)
- One arm row 3 x 10 (18kg)

C)
- Leg curl machine 3 x 20 (50kg)
- Late pull down cable 3 x 20 (50kg)
- Sled pull TRX 3 x 2rds (50kg), 3rds (50kg), 4rds (50kg)

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

- Push your hips back
- Keep your upper body tight
- Pull up keeping a neutral spine

Barbell Romanian deadlift

- Pull your body up 
- Engage your back as you pull
- Keep your core tight

Pull ups

- Keep a slight bend at the knee
- Hold on to something if needed for balance
- Reach shin height and pull up engaging your hansyrong

Single leg deadlft

- Engage your hamstring as you pull in 
- Keep your core tight 
- Focus on full range of motion

Swiss ball single leg curl

- Pull the DB up engaging your lat
- Keep your elbow close to your body

One arm row

- Engage your hamstrings as your curl up
- Lower with a slow controlled movement

Leg curl (hamstring curl)

- Engage your lats throughout the movement 
- Pull to the top of your chest 
- Pause and return to the initial position

Lat pull down cable

- Lean back and pull
- Engage your back as you pull

Sled pull TRX

W5/D4 Back/hamstring (upper pull + lower pull)

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😂

W5/D4 Back/hamstring (upper pull + lower pull)

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