Name: Playbook - Tracy Harmoush - W6/D3 - Quads & Shoulders
Uploaded: 2023-09-01T14:10:18.980Z
Duration: 60 min
Description: W6/D3 - Quads & Shoulders

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

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)

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

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

Place the barbell on your shoulders. Seperate you legs till your feet on slightly wider then you shoulders. Toes pointed OUT. Drop backwards into your heels as if to sit on a chair with your knees pointed OUT. Don’t let your knees collapse inwards. Shoot back up. Keep your core engaged.

Barbell Squats Weightless

Warm Up

Barbell Squat

- Push your hips back as you come down
- Keep your chest up 
- When you reach the top of the squat press the dumbbells above you

Dumbbell overhead squat

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core tight and eyes looking straight ahead
- legs stay stiff, all the work is with your shoulders, not legs. 
- Press the bar directly overhead till it’s right on top of your shoulders. 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press (stiff leg)

Set A

Use a wall or a bar as a support. Squat on one leg by dropping backwards and not forward into your heel and not your toes. Keep your front leg activated. Bounce at the bottom to build momentum and shoot back up digging your foot into the floor. Repeat with both legs

Aided Pistol Squats

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core tight and eyes looking straight ahead
- Press the bar directly overhead, right on top of your shoulders 
- Use your legs with push ups to help give you more power and momentum to push up. 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press - with legs (speed)

Set B

Sit on the machine with the pad at the bottom of your shin 
Extend your legs engaging your quads 
Pause at the top and lower slowly

Leg Extensions (medium/heavy)

Lateral shoulder raises dumbbell (slow negative)

Set C

W6/D3 - Quads & Shoulders

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.

W6/D3 - Quads & Shoulders

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