Name: Playbook - Chloe Trca - #2 Lower Body | glutes & quads
Uploaded: 2024-03-19T22:21:31.779Z
Duration: 60 min
Description: #2 Lower Body | glutes & quads

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

You’ll need the following 
- a wall 
- dumbbells

Sumo to goblet squat

Wall Sit

Superset #1

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

Banded clam shells

Db Walking Lunges

Superset #2

Leg Extension

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

#2 Lower 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.

#2 Lower Body | glutes & quads

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