Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2023-01-16T05:25:51.750Z
Duration: 75 min
Description: #3 lower body | hammies & glutes

You’ll need the following 
- barbell 
- hip thrust box / pad
- lying hamstring curl machine
- back extension machine 
- dumbbells
- exercise ball

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Sumo Deadlift

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- 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 
- lying hamstring curl machine

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

Lying hamstring leg curls

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Superset #2

You’ll need the following 
- back extension machine 
- dumbbells

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

Back Extension

- 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 #3

- 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

#3 lower body | hammies & glutes

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