Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.631Z
Duration: 65 min
Description: #3 lower body | glutes & hammies

Sarah

You’ll need the following 
- landmine attachment 
- seated abductor machine 
- barbell
- a bench 
- dumbbells
- resistant bands 
- seated hamstring curl machine

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

- Begin feet shoulder width apart and grip
the end of barbell at the center  of your body
- Begin exercise with knees bent at 90 degrees and stand up

Landmine sumo squat

You’ll need the following 
- a bench 
- dumbbells

- Place one foot toe in-line with the other foot heel 
- shifts hip slightly back 
- being dumbbell down to ground and come back to beginning stance

Staggered stance dumbbell deadlift

- 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

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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