Name: Playbook - Tracy Harmoush - Weighted - glutes & core focused
Uploaded: 2023-09-01T14:10:18.098Z
Duration: 50 min
Description: Weighted - glutes & core focused

You can always replace the barbell with dumbbells if you’re doing this from home. 
Go low on the weights if you’re a beginner. Challenge yourself and go heavier if you’re advanced

- Keep your chest up holding two dumbbells by your sides
- Step forward with one leg and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the same leg

Dumbbell walking lunges - left

Dumbbell walking lunges - right leg

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Drop Set 
20 each leg
15 each leg
10 each leg

Single leg hip thrust - drop set

- With head positioned at a decline 
- Hold weight at above your head and curl your body up
- extend your arms overhead at the top 
- Come down with a controlled movement
- keep your arms straight and the weight directly above your eyes when back down

Weighted decline crunches

- With head positioned at a decline 
- add support to your feet through a partner or or placing a dumbbell on your feet.
- hands behind your head, elbows out, and curl your body up
- Come down with a controlled movement

Decline crunches

Set A

Reverse Sliding Lunge (right) to Squat

10 Reverse sliding lunge followed by
10 squats

Reverse Sliding Lunge (left) to squat

- Start a few inches away from the box with barbell on your shoulders or a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- slowly drop back on the floor. Repeat with the same leg

Weighted step ups (right)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with same leg

Unweighted step up (right)

- Start a few inches away from the box with a barbell or dumbbells in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- drop down slowly and repeat with the same leg on the box

Weighted box step ups (left)

Unweighted step up (left)

- lay down on an inclined bench
- grip the bench with both hands behind your head
- tuck your knees to your chest and extend your legs
Then

- hold in a V-Up for 10s

Incline knee tucks + V-up hold

Set B

Weighted - glutes & core focused

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Nour

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If it makes you any proud, I HATED EVERY MINUTE OF IT😃

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Full Body Conditioning - Dumbbells Only

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It was great🙌🏼can you do more flows ?

Marwa

Eman Shehada

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M Alahmari

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Simple not hard yet so creative and diverse! Loved the combinations. I love flows without repeated rounds.
Made my morning! Woke up cranky now i feel great even on an empty stomach.

Weighted - glutes & core focused

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