Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:32.070Z
Duration: 58 min
Description: #1 lower body | quads & glutes

First day back after doing my first half 🔥🔥

Madi

You’ll need the following 
- a barbell squat rack 
- seated abduction machine 
- a bench 
- dumbbells 
- resistance band
- cable machine 
- cable rope attachment

- 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 push through your heels to come back up

With this high rep range, drop weight

Barbell back squat

Use plate to elevate your leading foot. Reps are per leg, do 4x8 reps for each leg

Decline BB Split Squat

You’ll need the following 
- barbell 
- abductor machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

Superset #1

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

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

- hold dumbbell in hand opposite of leg that stays on the ground 
- lift leg up then slowly drop db down toward the ground 
- keeping control of the dumbbell and keeping it held into your shin as closely as you can

Single leg db rdl

Place band right below knee cap 
Lift one leg lateral just outside of your shoulder

Banded lateral hip abduction

Superset #2

You’ll need the following 
- cable machine 
- rope cable attachments

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

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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