Name: Playbook - Chloe Trca - #3 lower body | hammies & glutes
Uploaded: 2024-03-19T22:21:32.148Z
Duration: 60 min
Description: #3 lower body | hammies & glutes

You’ll need the following 
- barbell hip thrust pad / box
- barbell 
- abductor machine
- a plate 
- a bench
- hyperextension machine

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 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 hold position for 3 seconds 
- Push through your heels to come back up

Barbell back squat + 3 count hold

You’ll need the following 
- barbell 
- abductor machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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 
- a plate 
- a bench

- 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

- begin with your feet shoulder width apart 
- lift one leg up slightly off the group 
- slow and controlled, squat down to the bench 
- lightly sit on bench and stand up using your single leg 
 
Complete 8 reps each leg

Single leg seated box squat

Superset #2

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

Back hyperextension

#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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