Name: Playbook - Chloe Trca - #1 lower body | Glutes & Quads
Uploaded: 2024-03-19T22:21:31.545Z
Duration: 65 min
Description: #1 lower body | Glutes & Quads

Sarah

You’ll need the following 
- barbell 
- a leg press machine 
- a bench 
- dumbbells 
- smith machine
- cable machine 
- cable ankle attachments

Complete 8 back squats and go straight into the 4 double bounce back squat

Use a plate or wedge accessory to prop up and elevate your heels. Increase weight as reps drop and decrease weight for the last set.

Elevated Heel BB Back Squat

Double bounce elevated heel back squat

Back squat combo

- 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

You’ll need the following 
- dumbbells 
- a low box / platform

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

Double bounce sumo squat

Superset #1

- Place bench directly under smith machine 
- set smith machine to top notch 
- stand ontop of bench
- lift one foot up and slowly lower it to the ground while keeping other foot on bench 
- once you tap the floor use the other leg to push up and back to the beginning position

Smith machine step up

- 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

#1 lower body | Glutes & Quads

Full Body

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#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 | Glutes & Quads

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