Name: Playbook - Chloe Trca - #1 upper body | glutes & quads
Uploaded: 2024-03-19T22:21:31.714Z
Duration: 60 min
Description: #1 upper body | glutes & quads

Steph eddy

You’ll need the following 
- a hack squat 
- leg press machine 
 - a slider 
- dumbbells 
- a bench
- a back extension machine 
- a plate
 - leg extension machine

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

Place one foot on slider 
Slide (slider) foot back 
Engage glutes and core 
Keeping weight on front foot

Reverse lunge with slider

You’ll need the following 
- dumbbells 
- a bench

Use one dumbbells 
Start with it down low in a sumo position 
Drive dumbbell up and bring it to a goblet position squat down and repeat

Sumo to goblet squat

Bodyweight Bulgarians jump lunges

Superset #1

You’ll need the following 
- a back extension machine 
- a plate
 - leg extension machine

Curve neck and back at top 
Don’t bring chest above 180 degrees 
Squeeze glute at the top

Weighted back extension

Leg Extension

Superset #2

#1 upper body | glutes & quads

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 upper body | glutes & quads

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