Name: Playbook - Tracy Harmoush - W8/D3 - Quads & Shoulders
Uploaded: 2023-09-01T14:10:19.029Z
Duration: 60 min
Description: W8/D3 - Quads & Shoulders

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)

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

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

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

Place your heels on an elevated surface or a plate. 
Squat with speed without fully extending your legs

Speed Squat Elevated Heels

Keep your core tight. Squeeze your butt at all times to avoid arching. Legs slight seperate. Start with the plate at hip level. Lift the plate up above your head with straight arms. Elbows locked. Remain in a hollow body position with the plate above your shoulders, and count 5 seconds on your way down. slowly drop down.

Overhead Plate Press

- Maintain a hollow body position. 
- Raise plate until you reach on top of your shoulders with straight arms  
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raises

Set A

Lay down on the floor.
Hips right underneath the barbell
feet equidistant to your shoulders. 
Bend your knees, knees pushing outwards at all times. 
Extend; with a micro bend in your legs. Don’t hyperextend on the way back up.

Smith Machine Leg Press

Sit on the machine with the pad at the bottom of your shin
Extend your legs engaging your quads, lower half way down, pulse back up, then drop all the down.

Leg Extentions with half pulse

- Push your hips back as you come down in your squat
- Reach at least 90% and explode up
- keep your feet flat on the floor

Jump Squats

Legs wide apart.
Toes pointed outwards.
Knees posted outwards.
Drop with your chest up and extend back up.

Dumbbell Sumo Squats

Set B

W8/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.

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🥲

W8/D3 - Quads & Shoulders

Community

More workouts from Tracy Harmoush