Name: Playbook - Chloe Trca - #2 lower body | hammies & glutes
Uploaded: 2024-03-19T22:21:32.094Z
Duration: 45 min
Description: #2 lower body | hammies & glutes

You’ll need the following 
- barbell bench press 
- a bench 
- dumbbells 
- cable machine 
- rope cable attachment 
- single handle attachment
- plates / platform

Barbell Bench Press

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

You’ll need the following 
- a bench 
- dumbbells

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

Bodyweight Tricep Dips

Superset #1

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch
- complete listed reps for each arm

Mid Cable fly

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

Hip to shoulder cable raise

Superset #2

You’ll need the following 
- cable machine 
- rope cable attachment 
- single handle attachment

- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.

Cable lateral raise

Cable ab crunch

Decline power push up

#2 lower body | hammies & 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.

#2 lower body | hammies & glutes

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