Name: Playbook - Chloe Trca - #1 lower body | quads and glutes
Uploaded: 2023-01-16T05:25:00.731Z
Duration: 75 min
Description: #1 lower body | quads and glutes

You’ll need the following 
- barbell 
- a box 
- dumbbells
- leg extension machine 
- abductor machine  
- sled

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

Db Walking Lunges

You’ll need the following 
- a box 
- dumbbells

Db Sumo to Goblet Squat

- 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

Superset #1

Leg Extension

- 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 #2

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

#1 lower body | quads and glutes

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#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 and glutes

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