Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.447Z
Duration: 70 min
Description: #3 lower body | glutes & hammies

Faith

You’ll need the following 
- lying hamstring curl machine
- leg press machine 
- hip thrust box & pad 
- Barbell 
- seated hip abductor machine 
- cable machine 
- ankle cable attachment

- 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

Complete 
- 15 reps + 10 sec hold 
Rest 
- 12 reps + 10 sec hold 
Rest
- 10 reps + 10 sec hold

- 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

Lying hamstring curl hold combo

You’ll need the following 
- Barbell 
- hip thrust pad & box

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes back down half way and hinge back up making a “pulsing movement”

Pulsing hip thrust

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and hold

Hip thrust hold

Hip Thrust Combo

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 
- cable machine 
- ankle strap

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

- Keeping both legs slightly bent 
- step aside from the cable machine 
- Pull your strapped ankle from the pulley until it is fully adducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable adductions

- Get into position and place the bottom of your foot on the handle/ or in ankle strap 
- Push back and up with your foot and extending your leg upwards
- Keep leg straight 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Straight leg Cable glute kickback

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Cable circuit

#3 lower body | glutes & hammies

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- 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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