Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2023-01-16T05:23:44.997Z
Duration: 75 min
Description: #3 lower body | hammies & glutes

I would like to see more things that I can do after working out. Like stretching, foam rolling, walking on treadmill, etc.

Tianna

You’ll need the following 
- barbell 
- hip thrust pad / bench 
- abductor machine 
- dumbbells 
- hamstring curl machine 
- resistance band 
- glute kickback machine

You’ll need the following 
- barbell 
- bench 
- hip thrust pad 
- dumbbells 
- box

Barbell Hip Thrust

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Superset #1

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 #2

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

You’ll need the following 
- resistance band 
- a glute kickback machine

Banded lateral walks

if you have access to a machine use that, otherwise use a cable machine with the ankle attachments

Complete listed reps per leg

#3 lower body | hammies & glutes

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