Name: Playbook - Chloe Trca - #1 lower body | quads & glutes
Uploaded: 2024-03-25T19:00:39.470Z
Duration: 60 min
Description: #1 lower body | quads & glutes

Madi

sami

You’ll need the following 
- leg extension machine 
- barbell squat rack
- dumbbell 
- elevated edge / platform 
- cable machine 
- cable ankle attachment
- hyperextension platform

Leg Extension

- 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

You’ll need the following 
- dumbbells 
-

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- elevate your heels on a wedge / plate 
- squat down 90 degrees

Elevated heel bw squat

Superset #1

Double bounce sumo squat

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

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

Back hyperextension

#1 lower body | quads & glutes

Full Body

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#5 Full Body

#4 upper body | PUSH

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#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!

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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