Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.658Z
Duration: 60 min
Description: #1 lower body | quads & glutes

Sarah

You’ll need the following 
- barbell 
- leg press 
- dumbbells 
- 2 box platform
- resistance band 
- box
- cable machine 
- ankle strap

Complete 
- 5 elevated heel back squats 
- go straight into 5 double bounce elevated heel back squats 
- finish with 5 more elevated heel back squats

Elevated heel back squat

Double bounce elevated heel back squat

Back squat combo

- 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

You’ll need the following 
- dumbbells 
- 2 box platform

- elevated yourself on a piece of equipment similar to what I used or boxes
- while holding a dumbbell squat down into a deep squat

Decline sumo squat

- Step one leg back behind the other leg
- 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

Switch legs half way though time

Curtsy lunge

Superset #1

Leg Extension

- 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

You’ll need the following 
- a box 
- resistance band

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Banded lateral walks

Superset #2

#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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