Name: Playbook - Chloe Trca - #1 lower body | Glutes & Quads
Uploaded: 2024-03-19T22:21:31.997Z
Duration: 45 min
Description: #1 lower body | Glutes & Quads

You’ll need the following 
- barbell 
- leg extension machine 
 - a resistance band
- dumbbell 
 - a bench
- a med ball

Leg Extension

Double bounce elevated heel back 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

You’ll need the following 
 - a resistance band
- dumbbell 
 - a bench

- Elevate one foot up onto a plate
- shoulder blades flat on bench 
- place dumbbell on upper thigh 
- lower one leg down, hold for a count and extend hips back up to parallel 

Complete listed reps per leg

Db elevated foot glute bridge

Banded clam shells

Superset #2

Db Sumo to Goblet Squat

Wall Sit

Med ball sprinter sit up

- begin sitting with med ball at shoulder level
- sit back and extended arms overhead as back begins to lay on the floor 
- sit up bringing arms up and back to your chest

Overhead extension med ball sit up

Superset #3

#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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