Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2023-01-16T05:25:16.705Z
Duration: 75 min
Description: #1 lower body | quads & glutes

Margaret

sophie

Madi

You’ll need the following 
- hack squat 
- barbell 
- dumbbells

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Barbell pulsing reverse lunge

Db Sumo Squat

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

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

You’ll need the following 
- platform to elevate heels (wedge, plates etc) 
- dumbbell

Use a wedge accessory as featured in my video or a plate to elevate your heels.

#1 lower body | quads & glutes

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