Name: Playbook - Tracy Harmoush - W6/D1 - Split Squat/Glutes and Chest
Uploaded: 2023-09-01T14:10:18.941Z
Duration: 60 min
Description: W6/D1 - Split Squat/Glutes and Chest

Stephanie Hinck

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

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

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

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

Barbell hip thrusts

Carry 2 dumbbells.
Keep a slight bend at the front knee
Back foot on the bench, bottom of the foot facing up.
Drop down until your reach shin height 
Pull back up
If you lean forward for your knee to be past your ankle, you’ll feel it in your glutes. 
If your knee remains on top of your ankle, you’ll feel it in your quads more.

Dumbbell Bulgarian Split Squat (each)

Keep a slight bend at the front knee
Back foot on the bench, bottom of the foot facing up.
Drop down until your reach shin height 
Pull back up
If you lean forward for your knee to be past your ankle, you’ll feel it in your glutes. 
If your knee remains on top of your ankle, you’ll feel it in your quads more.

Bulgarian Split Squats (each)

Hands slightly wider than your shoulders 
Hands underneath your chest, not under your face. 
Keep tension in your quads and core.
Bend your elbows at 45 degrees.
Drop down in a straight line as low as you can and push back up

Push Ups

Set A

Barbell hip thrusts (heavy)

Barbell hip thrusts (medium)

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

Hands slightly wider than shoulders 
Eyes forward 
Hands underneath your chest 
Count 5 seconds to come down from a plank position
Release the tension and start from a plank position again

Negative Push Ups

Set B

W6/D1 - Split Squat/Glutes and Chest

Love! Difficult but approachable workout to incorporate into lifestyle

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

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

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

W6/D1 - Split Squat/Glutes and Chest

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