Name: Playbook - Chloe Trca - #1 Lower Body | quads & glutes
Uploaded: 2024-03-19T22:21:31.808Z
Duration: 60 min
Description: #1 Lower Body | quads & glutes

You’ll need the following 
- leg press machine 
- hack squat machine 
- leg extension machine 
- cable machine 
- cable rope attachment 
- dumbbells

- Place foot so center on platform 
- Push platform away
- Return to starting position under control

Complete listed reps per leg

Single leg press

- 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

Leg press superset

- Place your toe in line with your other heel 
- lower to a 90 degree position 
- complete listed reps per leg

B-stance hack squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Complete weighted reps and go straight into 20 pulsing bodyweight reps

Db Sumo Squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Pulsing Sumo squats (bodyweight)

Sumo squat superset

You’ll need the following 
- cable machine 
- cable ankle attachment 
- cable rope attachment

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- 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

Superset #2

Leg Extension

#1 Lower Body | quads & glutes

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#1 Lower Body | quads & glutes

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