Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.586Z
Duration: 65 min
Description: #3 lower body | glutes & hammies

Sarah

Sierra

You’ll need the following 
- a Landmine attachment 
- barbell 
- back extension platform 
- a plate 
- a bench 
- cable machine 
- cable rope attachment 
- hip thrust pad & box

Use a Landmine accessory for these exercises. 

Complete 8 reps each leg.

B-Stance Landmine RDL

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

Landmine Superset

You’ll need the following 
- a plate 
- a bench

- 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

- 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 #1

You’ll need the following
- cable machine 
- cable rope attachment

- Set the cable to the bottoms attachment 
- attach the rope attachment 
- squat down to 90 degrees 
- take 5 steps backwards keeping your glutes engaged 
 - then slowly take 5 steps forward

Cable walk ins & outs

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset #2

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

Back Extension

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

Barbell Hip Thrust

Hip thrust hold

Hip thrust combo

#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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