Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2023-01-16T05:25:30.594Z
Duration: 75 min
Description: #1 lower body | quads & glutes

Nicole

You’ll need the following 
- barbell
- landmine 
- a wall 
- dumbbells
- leg extension machine

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

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

Complete listed reps per leg

Single leg press

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

You’ll need the following 
- a wall 
- dumbbells

Sumo to goblet squat

Wall Sit

Superset #1

- position one foots toe behind the other foots heel 
- shift weight into front foots heel 
- squat down down 90 degrees 
- completed listed reps per leg

B-stance dumbbell 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 #2

Leg Extension

#1 lower body | quads & glutes

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#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 & glutes

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