Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.454Z
Duration: 70 min
Description: #1 lower body | quads & glutes

Madi

Awesome! Haven’t had that great of a leg day in awhile! Great start to the week

Haley Hart

You’ll need the following
- leg extension machine 
- glute kick back machine or cable machine with ankle attachment 
- leg press
- a bench 
- dumbbells
- abductor machine

You’ll need the following 
- leg extension machine 
- glute kickback machine or cable machine and ankle straps

Leg Extension

if you have access to a machine use that, otherwise use a cable machine with the ankle attachments

Glute kickback

Superset #1

- 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

Db Sumo to Goblet Squat

You’ll need the following 
- a bench 
- dumbbells

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Lightly sit on top bench / or box 
Drive through your heels and jump up 
Focus on explosiveness

Seated jump squats

Superset #2

You’ll need the following 
- hip abduction machine 
- wall

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Superset #3

#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!

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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