Name: Playbook - Tracy Harmoush - W6/D5 Full Body/Core
Uploaded: 2023-09-01T14:10:19.128Z
Duration: 60 min
Description: W6/D5 Full Body/Core

*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 hip trust 3 x 10 (70kg), 8 (80kg), 6 (90kg)
- Free dips 3 x 10, 12 ,15 (BW)
- Abs (toes to the bar) 3 x 10 (BW)

B)
- Barbell sumo deadlift 3 x 10 (60kg)
- Chin ups
- Abs roller 3 x 10, 15, 20 (BW)

C)
- Barbell shoulder push press 3 x 10 (25kg), 6 (30kg), 4 (45kg)
- Diamond push ups 3 x 10, 15, 20 (BW)
- Farmers walk 3 x 1m (40kg)

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

- Engage your glutes as you go up 
- Pause and lower slowly

Barbell hip trusts

- Keep your elbows close to you body
- Reach parallel and come back up 
- Engage your triceps as you come up

Free dips

- Keep your quads tight and engaged
- Move with a controlled movement

Toes to bar/knee to chest

- Start with a wide stance and your toes pointed out 
- Engage your lats 
- Pull the bar up

Barbell sumo deadlift

- Hold the bar with your palms facing you
- Pull yourself up engaging your back 
- Lower slowly

Chin ups

- Keep your body hollow abs your core engaged
- Don’t let your lower back dip

Ab roller

- Dip and drive the bar straight up
- Keep your core engaged

Barbell shoulder push press

- Create a Diamond with your fingers
- Keep your elbows close to your body
- Engage your chest as you come up

Diamond push ups

- Roll your shoulders back and keep your chest up
- Walk controlling the dumbbells

Farmers walk

W6/D5 Full Body/Core

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😂

W6/D5 Full Body/Core

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