Name: Playbook - Chloe Trca - #1 lower body | glutes & quads
Uploaded: 2024-03-19T22:21:31.511Z
Duration: 75 min
Description: #1 lower body | glutes & quads

Kari

Mykenna

Emma

Nicole

You’ll need the following 
- barbell 
- leg press machine 
- dumbbell 
- long resistance band
- glute kickback machine / cable machine with ankle attachment 
- dumbbell

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

Complete 5 splits squats on one leg and go straight into the 5 pulsing lunges on the same leg before switching.

- 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

Barbell pulsing reverse lunge

Split squat superset

- 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

You’ll need the following 
- dumbbell 
- long resistance band

Sumo to goblet squat

- Lay flat on ground 
- Place resistance band across hips 
- Hold band down with hands 
- Drive one foot up engaging your hamstring and glute while the other stays flat on the ground 
- continue in a marching rhythm

Banded marching glute bridges

Superset #1

You’ll need the following 
- glute kickback machine / cable machine with ankle attachment 
- dumbbell

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

if you have access to a machine use that, otherwise use a cable machine with the ankle attachments

Complete listed reps per leg

Glute kickback

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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