Name: Playbook - Chloe Trca - #4 Lower body | hammies & glutes
Uploaded: 2023-01-16T05:25:23.092Z
Duration: 80 min
Description: #4 Lower body | hammies & glutes

You’ll need the following 
 -barbell back squat 
- abductor machine
- a bench 
- dumbbells
- back extension machine 
- exercise ball

You’ll need a
- barbell back squat 
- abductor machine

- 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

- 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

Sumo Deadlift

You’ll need the following 
- a bench 
- dumbbells

Dumbbell rdl to reverse lunge

- Elevate one foot up onto a plate
- shoulder blades flat on bench 
- place dumbbell on upper thigh 
- lower one leg down, hold for a count and extend hips back up to parallel 

Complete listed reps per leg

Db elevated foot glute bridge

Superset #2

- 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

You’ll need the following 
- back extension machine 
- exercise ball

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

Back Extension

- 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

#4 Lower body | hammies & glutes

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