Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:32.014Z
Duration: 60 min
Description: #1 lower body | quads & glutes

Madi

You’ll need the following 
- barbell squat rack 
- leg extension machine 
- leg press
- dumbbells 
- cable machine 
- ankle cable attachment 
- back extension machine

Leg Extension

Squat down to 90 degree 
Hold at the 90 degree position for a 3 count and come back up to beginning position

Back squat 3 count hold

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

Complete listed reps per leg

Single leg press

Db Walking Lunges

Wall Sit

Superset #1

You’ll need the following 
- a cable machine 
- ankle attachment

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

Straight leg Cable glute kickback

- 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 #2

You’ll need the following 
- back extension machine 
- dumbbells

+ add a weight (holding a plate) for extra difficulty

Back Extension

- 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 #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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