Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2024-03-19T22:21:31.484Z
Duration: 75 min
Description: #3 lower body | hammies & glutes

Maude

Not sure if I can walk out of the gym rn 💀

Madi

Erin

You need the following 
- barbell 
- hip thrust box & bb pad 
- hamstring curl machine 
- resistance band
- dumbbells
- a landline 
- a plate

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

- Begin with a plate in your hand and feet hip width
- Press hips back and lower plate down until mid shins
- Lift back up to standing and press hips forward

Plate RDL

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Plated Good mornings

Superset #1

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

- Place one foot toe in-line with the other foot heel 
- shifts hip slightly back 
- being dumbbell down to ground and come back to beginning stance

Staggered stance dumbbell deadlift

Db rdl to reverse lunge

Superset #2

You need the following 
- hamstring curl machine 
- resistance band

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

Lying hamstring leg curls

Banded clam shells

Superset #3

#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!

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

Community

More workouts from Chloe Trca