Name: Playbook - Chloe Trca - #3 lower body | Glutes & hammies
Uploaded: 2023-01-16T05:24:35.146Z
Duration: 75 min
Description: #3 lower body | Glutes & hammies

You’ll need the following
- landmine
- hip thrust (pad / bench/ bb)
- back extension machine 
- exercise ball 
You’ll need the following 
- dumbbells 
- bench
- glute kickback machine

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

Use a Landmine accessory for these exercises. 

Complete 8 reps each leg.

B-Stance Landmine RDL

Landmine superset

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 #1

You’ll need the following 
- dumbbells 
- bench

- Place inner knee on bench 
- hold dumbbell with outer band 
- shift hips back keeping dumbbells close to you’re leg 
- shift down towards the floor

Bench assisted rdl

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Superset #2

You’ll need the following 
- barbell 
- hip thrust pad

Barbell Hip Thrust

- complete a Hip thrust in the top range of motion in a pulsing movement 
- maintain contraction for all reps

Pulsing hip thrust

Hip thrust combo

if you have access to a machine use that, otherwise use a cable machine with the ankle attachments

Complete listed reps per leg

#3 lower body | Glutes & hammies

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