Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2024-03-19T22:21:31.831Z
Duration: 65 min
Description: #3 lower body | hammies & glutes

You’ll need the following 
- a hip thrust pad / box / barbell
- lying hamstring curl machine 
- hip abduction machine
- a resistance band 
- dumbbells

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

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

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

Hip thrust hold

Hip thrust combo

You’ll need the following 
- lying hamstring machine 
- abductor machine

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

Lying hamstring leg curls

- 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

Db rdl to reverse lunge

- 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

Complete the listed reps per leg

Staggered stance dumbbell deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset #2

You’ll need the following 
- dumbbells 
- resistance band

- Place your feet hip-width apart 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

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!

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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