Name: Playbook - Chloe Trca - #1 Lower body | quads & glutes
Uploaded: 2023-01-16T05:26:03.455Z
Duration: 75 min
Description: #1 Lower body | quads & glutes

Sofia

You’ll need the following 
- barbell
- leg press machine 
- inclined box / platform 
- bench 
- dumbells
- barbell
- med ball
 - glute kickback machine

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

You’ll need the following 
- barbell
- med ball

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Use a med ball and hold in a split squat position

Split squat hold

Superset #1

- 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

You’ll need the following 
- inclined box / platform 
- bench 
- dumbells

- 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

- elevated yourself on a piece of equipment similar to what I used or boxes
- while holding a dumbbell squat down into a deep squat

Decline sumo squat

Superset #2

You’ll need the following 
- leg extension machine 
- hip abductor machine

Leg Extension

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset #3

if you have access to a machine use that, otherwise use a cable machine with the ankle attachments

Complete listed reps per leg

Glute kickback

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- 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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