Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-19T22:21:32.323Z
Duration: 60 min
Description: #1 lower body | quads & glutes

You need the following 
- seated abduction machine 
- hack squat machine 
- leg press machine 
- cable machine 
- cable ankle attachment 
- dumbbells

Complete 15 reps straight into a 15 second hold

- 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

Seated abduction

Complete 10 normal reps and finish with 5 pulsing reps 


Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Keeping your back flat against the pad
- Lower one leg towards your chest
- Drive through your heel to press the sled back to starting position

Complete listed reps per leg

Leg press

Db rdl to reverse lunge

You’ll need the following 
- cable machine 
- ankle strap 
- cable rope attachment

- 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

Cable walk in & out

Superset #1

#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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