Name: Playbook - Chloe Trca - #3 lower body | Hammies & Glutes
Uploaded: 2024-03-19T22:21:32.261Z
Duration: 60 min
Description: #3 lower body | Hammies & Glutes

You’ll need the following 
- hip thrust pad & box 
- leg press machine 
- sl db rdl 
- db 
- resistant band 
- lying hamstring curl

Barbell Hip Thrust

Keep constant tension and position up 
Bring hips down half walk to the floor 
Then drive hips back up to parallel

Pulsing hip thrust

Complete the 10 hip thrust reps and the finish with a 10 second hold

Hip thrust hold

Hip-thrust circuit

- 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

- hold dumbbell in hand opposite of leg that stays on the ground 
- lift leg up then slowly drop db down toward the ground 
- keeping control of the dumbbell and keeping it held into your shin as closely as you can

Single leg db rdl

You’ll need the following 
- dumbbells 
- resistance band

db sumo pulsing squats

Place band right below knee cap 
Lift one leg lateral just outside of your shoulder

Banded lateral hip abduction

Superset #1

You’ll need the following 
- lying hamstring machine

- 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

#3 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.

#3 lower body | Hammies & Glutes

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