Name: Playbook - Chloe Trca - #3 lower body | hamies & glutes
Uploaded: 2024-03-19T22:21:31.472Z
Duration: 70 min
Description: #3 lower body | hamies & glutes

Sarah

You’ll need the following 
- hip thrust / bad / box set up 
 - barbell 
- a bench 
- dumbbells
- back extension machine 
- exercise ball

When positing your feet for the b-stance shift one foot forward in line with the other foots heel. Try to keep weight off the extended foot. 

Do 8 reps each leg, keep rest between legs minimal.

B-Stance Hip Thrust

Sumo Deadlift

You’ll need the following 
- a bench 
- dumbbells

- 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

- begin standing up squat down quickly taping the floor and jump up 
- Alternate hand touching floor each rep

Floor tap jump squats

Superset #1

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- drive knee from floor in an upward drive movement 
- Repeat on the opposite side

Barbell reverse lunges + knee drive

Superset #2

You’ll need the following 
- back extension machine 
- exercise ball

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

Back Extension

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

Superset #3

#3 lower body | hamies & glutes

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

#3 lower body | glutes & hammies

#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 | hamies & glutes

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