Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2023-01-16T05:25:45.526Z
Duration: 75 min
Description: #1 lower body | quads & glutes

Emma

You’ll need the following 
- barbell 
- box
- leg press machine 
- dumbbells 
- leg extension machine 
- hip abduction machine

Seated box squat

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

Complete listed reps per leg

Single leg press

- Place one foot toe in-line with the other foot heel 
- shifts hip slightly back 
- being dumbbell down to ground and come back to beginning stance

Complete the listed reps per leg

Staggered stance dumbbell deadlift

- 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

Superset #1

Front squat + forward lunge

You’ll need the following 
- leg extension machine 
- hip abduction machine

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

#1 lower body | quads & glutes

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