Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2023-01-16T05:24:03.782Z
Duration: 75 min
Description: #3 lower body | hammies & glutes

You’ll need the following 
- barbell 
- abductor machine 
- hip thrust pad
- lying hamstring curl machine 
- back extension

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

You’ll need the following 
- barbell 
- hip thrust pad

Barbell Hip Thrust

- complete a Hip thrust in the top range of motion in a pulsing movement 
- maintain contraction for all reps

Pulsing hip thrust

Hip thrust combo

You’ll need the following 
- barbell 
- abductor machine

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- 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

You’ll need the following 
- lying hamstring curl machine 
- back extension

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

Back Extension

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

Lying hamstring leg curls

Superset #2

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

Complete listed reps per leg

Glute kickback

#3 lower body | hammies & 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

#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 | hammies & glutes

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