Name: Playbook - Chloe Trca - #1 Lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.563Z
Duration: 65 min
Description: #1 Lower body | quads & glutes

Sarah

Madi

You’ll need the following 
- leg extension machine 
- glute kickback machine 
- barbell 
- a bench 
- dumbbells 
- a cable machine 
- cable rope attachment 
- elevated platform / boxes

You’ll need the following 
- leg extension machine 
- glute kickback machine or cable machine and ankle straps

Leg Extension

- 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

Superset #1

Seated barbell back squat

Cable walk in & out

You’ll need the following 
- dumbbells 
- elevated wedge / plate for heels

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

BW Elevated Heel Goblet 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

#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!

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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