Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2023-01-16T05:26:09.749Z
Duration: 75 min
Description: #3 lower body | glutes & hammies

You’ll need the following 
- barbell 
- hip thrust pad 
- bench
- a bench 
- dumbbells
- back extension machine 
- exercise ball

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

- 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

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

Pulsing hip thrust

hold hip thrust position at parallel 
keep feet flat on the ground 
chin tucked down

Hip thrust hold

Hip thrust combo

- stand reverse facing back squat machine 
- align your foot center with your body 
- grip the machine in front of you 
- slowly bring one foot back and down toward the ground 
- once other leg is at a 90 degree bend stand back up

Single leg reverse hack squat

You’ll need the following 
- a bench 
- dumbbells

Db rdl to reverse lunge

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

Superset #1

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 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 #2

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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