Name: Playbook - Chloe Trca - #4 lower body | glutes & hammies
Uploaded: 2023-01-16T05:24:12.873Z
Duration: 45 min
Description: #4 lower body | glutes & hammies

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

You’ll need the following 
- barbell 
- hip thrust pad

Barbell Hip Thrust

- complete a Hip thrust in the top range of motion in a pulsing movement 
- maintain contraction for all reps

Pulsing hip thrust

Hip thrust combo

You’ll need the following 
- barbell
- a plate

- 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

Use plate to elevate your leading foot. Reps are per leg, do 4x8 reps for each leg

Decline BB Split Squat

Superset #1

You’ll need the following 
- dumbbells 
- a bench

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

Complete listed reps per leg

Dumbbell RDL

- 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

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

Lying hamstring leg curls

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

- 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

- 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 | glutes & hammies

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