Name: Playbook - Chloe Trca - #1 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.579Z
Duration: 60 min
Description: #1 lower body | glutes & hammies

Sarah

Madi

Loved!! First workout from your guide and I feel so good about what is to come. 🫶🏽

Hailey Richards

You’ll need the following 
- leg extension machine 
- barbell 
- seated hip abductor machine 
- dumbbell 
- cable machine 
- cable ankle attachment

Leg Extension

You’ll need a
- barbell back squat 
- abductor machine

- 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

Barbell back squat

- 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 #1

Use plate to elevate your leading foot. Reps are per leg, do 4x8 reps for each leg

Decline BB Split Squat

Db Sumo to Goblet Squat

Jump squat + floor tap

Superset #2

- 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 & hammies

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- 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 | glutes & hammies

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