Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2023-01-16T05:23:54.368Z
Duration: 75 min
Description: #1 lower body | quads & glutes

My gym doesn’t have a hack squat machine but I wish it did 😢😢

Katie

You’ll need the following 
- Landmine attachment 
- a barbell 
- a plate
- hack squat machine 
- dumbbells 
- leg extension machine

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

You’ll need the following 
- Landmine attachment 
- a barbell 
- a plate

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

- grip barbell on one side of your body 
- on the same side as the barbell step that leg back behind the other leg 
- lean slightly into the barbell 
- 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


Complete 8 reps each side

Landmine Curtsy lunge

Superset #1

- stand reverse facing back squat machine 
- align your foot center with your body 
- grip the machine in front of you 
- slowly bring one foot back and down toward the ground 
- once other leg is at a 90 degree bend stand back up

#1 lower body | quads & glutes

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