Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2023-01-16T05:24:48.596Z
Duration: 75 min
Description: #3 lower body | glutes & hammies

You’ll need the following 
- a bench 
- a barbell 
- hip thrust pad
- exercise ball 
- a bench 
- dumbbells 
- a plate 
- lying hamstring curl machine

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

You’ll need the following 
- back extension machine 
- dumbbells

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

Back Extension

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

- begin with your feet shoulder width apart 
- lift one leg up slightly off the group 
- slow and controlled, squat down to the bench 
- lightly sit on bench and stand up using your single leg 
 
Complete 8 reps each leg

Single leg seated box squat

Superset #2

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

Lying hamstring leg curls

You’ll need the following 
- an exercise ball 
- a plate

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Plated Good mornings

- Lying on your back with legs straight and heels 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 legs

Hamstring ball roll ins

Superset #3

#3 lower body | glutes & hammies

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

#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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