Name: Playbook - Chloe Trca - #1 lower body | quads & glute
Uploaded: 2024-03-19T22:21:31.610Z
Duration: 65 min
Description: #1 lower body | quads & glute

You’ll need the following 
- barbell back squat 
- elevated platform 
- dumbbells 
- leg extension machine 
- seated abductor machine 
- sled

- 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 hold position for 3 seconds 
- Push through your heels to come back up

Barbell back squat + 3 count hold

- elevated yourself on a piece of equipment similar to what I used or boxes
- while holding a dumbbell squat down into a deep squat

Decline sumo squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Switch legs half way though time

Curtsy lunge

Superset #1

Db Walking Lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Superset #2

Leg Extension

- 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

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

#1 lower body | quads & glute

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 | quads & glute

More workouts from Chloe Trca