Name: Playbook - Chloe Trca - #3 Lower Body | Glutes & Hammies
Uploaded: 2024-05-07T20:15:05.831Z
Duration: 60 min
Description: #3 Lower Body | Glutes & Hammies

sami

You’ll need the following 
- abductor machine 
- hip thrust barbell pad / box 
- a box 
- dumbbells 
- lying hamstring curl machine 
- cable machine 
- cable rope attachment

- 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

You’ll need the following 
- Barbell 
- hip thrust pad & box

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes back down half way and hinge back up making a “pulsing movement”

Pulsing hip thrust

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and hold

Hip thrust hold

Hip Thrust Combo

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Db rdl to reverse lunge

Complete 
- 15 reps + 10 sec hold 
Rest 
- 12 reps + 10 sec hold 
Rest
- 10 reps + 10 sec hold

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Bring your heels towards your glutes
- Focus on engaging your hamstrings

Lying hamstring leg curl hold

Lying hamstring curl hold combo

You’ll need the following 
- a cable machine 
- cable rope attachment

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset #1

#3 Lower Body | Glutes & Hammies

#5 Full Body

#4 upper body | PULL

#3 lower body | hammies & glutes

#2 Upper Body | PUSH

#1 lower body | glutes & quads

#4 Upper Body | PULL

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#1 lower body | glutes & hammies

Full Body

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

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.

#3 Lower Body | Glutes & Hammies

Community

More workouts from Chloe Trca