Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.460Z
Duration: 75 min
Description: #1 lower body | quads & glutes

Sarah

Mentally tough!! But so rewarding at the end 💪🏼

Steph eddy

Maude

Allison

Nicole

You’ll need the following 
- barbell 
- leg press 
- smith machine (optional) 
- dumbbells 
- cable machine 
- ankle cable attachments
- dumbbells 
- elevated platform for heels (wedge/plate) 
- pull-up bar

- 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

- 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 hold position for 3 seconds 
- Push through your heels to come back up

Barbell back squat + 3 count hold

- minimize rest between these two exercises

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place foot so that only your upper foot and toes are on the platform
- Push platform away 
- Return to starting position under control

Single leg press calf raise

Leg press combo

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

You can use a smith machine or a regular barbell for this exercise

Barbell Bulgarian split squats

You’ll need the following 
- a dumbbell 
- a cable machine 
- ankle strap attachments

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Superset #1

You’ll need the following 
- dumbbells 
- elevated platform for heels (wedge/plate) 
- pull-up bar

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

Db Elevated Heel Goblet Squat

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Finisher superset

#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

Community

More workouts from Chloe Trca