Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.437Z
Duration: 70 min
Description: #1 lower body | quads & glutes

Sarah

You’ll need the following 
- Landmine attachment 
- med ball / or dumbbell 
- seated abductor machine 
- leg extension machine 
- sled (or treadmill sprints)

You’ll need the following 
- Landmine attachment 
- a barbell 
- a plate

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

- grip barbell on one side of your body 
- on the same side as the barbell step that leg back behind the other leg 
- lean slightly into the barbell 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side


Complete 8 reps each side

Landmine Curtsy lunge

Superset #1

Med ball forward & backward lunges

- 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

You’ll need the following 
- leg extension machine

Leg Extension

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Superset #2

Sled pushes

#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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