Name: Playbook - Chloe Trca - #1 Lower Body | quads & glutes
Uploaded: 2022-09-19T18:02:30.509Z
Duration: 74 min
Description: #1 Lower Body | quads & glutes

Kennedy

I’m obsessed!!! My Quads have never burned so good b

Lindsey

all I can say is holy crap am I sweating and feeling the burn !

kiara

Emma

Kelly

You’ll need the following :
- back squat rack & barbell 
- leg press machine 
- cable machine w/ rope attachment 
- dumbbells

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keeping your back flat against the pad
- Lower one leg towards your chest
- Drive through your heel to press the sled back to starting position

Complete listed reps per leg

Leg press - mid stance

You’ll need the following 
- cable machine 
- rope cable attachments

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Super set #1

- begin with your feet shoulder width apart 
- lift one leg up slightly off the group 
- slow and controlled, squat down to the bench 
- lightly sit on bench and stand up using your single leg 
 
Complete 8 reps each leg

Single leg seated box squat

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

#1 Lower Body | quads & glutes

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