Name: Playbook - Chloe Trca - #1 lower body | Glutes & Quads
Uploaded: 2024-03-19T22:21:31.679Z
Duration: 65 min
Description: #1 lower body | Glutes & Quads

You’ll need the following 
- barbell squat rack

- 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

With this high rep range, drop weight

Barbell back squat

Barbell Hip Thrust

You’ll need the following 
- dumbbells 
- exercise ball

Db Walking Lunges

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

Superset #1

- Place one foot toe in-line with the other foot heel 
- shifts hip slightly back 
- being dumbbell down to ground and come back to beginning stance

Staggered stance dumbbell deadlift

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Superset #2

#1 lower body | Glutes & Quads

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 | Glutes & Quads

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