Name: Playbook - Chloe Trca - #3 lower body | Glutes & Hammies
Uploaded: 2024-03-19T22:21:32.059Z
Duration: 60 min
Description: #3 lower body | Glutes & Hammies

You’ll need the following 
- seated hip abduction machine 
- a barbell 
- hip thrust pad / box 
- leg press machine 
- back extension machine
- exercise ball
- a bench 
- dumbbells

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

When positing your feet for the b-stance shift one foot forward in line with the other foots heel. Try to keep weight off the extended foot. 

Do 8 reps each leg, keep rest between legs minimal.

B-Stance Hip Thrust

- 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

Complete weighted reps and go straight into 20 pulsing bodyweight reps

Db Sumo Squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Pulsing Sumo squats (bodyweight)

Sumo squat superset

- Elevate one foot up onto a plate
- shoulder blades flat on bench 
- place dumbbell on upper thigh 
- lower one leg down, hold for a count and extend hips back up to parallel 

Complete listed reps per leg

Db elevated foot glute bridge

You’ll need the following 
- back extension machine
- exercise ball

+ add a weight (holding a plate) for extra difficulty

Back Extension

- Lying on your back with one leg straight and heel on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your leg

Single Leg Hamstring Ball Roll In

Superset #2

#3 lower body | Glutes & Hammies

Full Body

#4 upper body | PULL

#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.

#3 lower body | Glutes & Hammies

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