Name: Playbook - Chloe Trca - #3 lower body | glutes & hammies
Uploaded: 2024-03-19T22:21:31.868Z
Duration: 60 min
Description: #3 lower body | glutes & hammies

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

Banded lateral walks

Sumo Deadlift

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

- 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

- Place inner knee on bench 
- hold dumbbell with outer band 
- shift hips back keeping dumbbells close to you’re leg 
- shift down towards the floor

Bench assisted rdl

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Superset #2

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

#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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