Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2024-03-19T22:21:31.536Z
Duration: 70 min
Description: #3 lower body | hammies & glutes

Sarah

I love these workouts and am so thankful we get them each week 💓

Steph eddy

You’ll need the following 
 - hip thrust / pad / box
- Landmine attachment
- back extension machine 
- dumbbell
- cable machine 
- cable ankle attachment
- exercise ball

Complete the 15 hip thrust reps and finish with a 10 second hold at the top

Barbell Hip Thrust

Hip thrust hold

Hip thrust combo

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Begin feet shoulder width apart and grip
the end of barbell at the center  of your body
- Begin exercise with knees bent at 90 degrees and stand up

Landmine sumo squat

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

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

Back Extension

Pulsing dumbbell sumo squats

Superset #1

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- place heels on-top of exercise ball 
- place hands along your side for support 
- raise hips up 
- drive ball in through your heels contracting your hamstrings 
- roll legs back out

Exercise ball hamstring roll ins

#3 lower body | hammies & glutes

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- 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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