Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2023-01-16T05:24:22.152Z
Duration: 75 min
Description: #1 lower body | quads & glutes

Nicole

Natalie

You’ll need the following 
- barbell 
- trap bar
- a bench 
- dumbbells 
- cable machine 
- cable ankle attachment
- cable rope attachment
- leg press

- 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

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

You’ll need the following 
- a bench 
- dumbbells

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Complete 15 reps of bw jumping Bulgarians and then go straight into 5 pulsing reps

Bw jumping Bulgarians + pulses

Superset #1

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

- 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

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

- Place foot so center on platform 
- Push platform away
- Return to starting position under control

Complete listed reps per leg

#1 lower body | quads & glutes

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