Name: Playbook - Chloe Trca - #1 lower body | glutes & quads
Uploaded: 2024-03-19T22:21:31.730Z
Duration: 60 min
Description: #1 lower body | glutes & quads

Sarah

Abbi

You’ll need the following 
- a barbell 
- landmine 
- dumbbells 
- cable machine 
- cable rope attachment 
- leg extension machine

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

You’ll need the following 
- Landmine attachment 
- barbell

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

- Place plate onto your back 
- lean back into the plate and shift weight to your heels 
- squat down to 90 degree depth

Landmine hack squat

Landmine superset

- extend med ball up and over your head keeping arms close to your ears 
- begin lunges forward while keeping ball above your head the entire time 
- squeeze and engage core, shoulders, and push off heels each step

Overhead hold walking lunges

You’ll need the following 
- cable machine 
- rope cable attachment

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset #1

Leg Extension

#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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