Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.504Z
Duration: 65 min
Description: #3 lower body | glutes & hammies

Sarah

Emma

Kaci

You’ll need the following 
- hip thrust pad / box 
- barbell 
- hip abduction machine 
- dumbbells 
- a bench
- seated hamstring curl machine 
- resistance band

Barbell Hip Thrust

You’ll need the following 
- barbell 
- 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

- 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

Superset #1

You’ll need the following 
- dumbbells 
- a bench

Db Sumo Squat

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Superset #2

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

You’ll need the following 
- seated hamstring curl machine 
- resistance band

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Banded clam shells

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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