Name: Playbook - Chloe Trca - #4 lower body | glutes & hammies
Uploaded: 2023-01-16T05:25:10.836Z
Duration: 75 min
Description: #4 lower body | glutes & hammies

Kennedy

Madi

You’ll need the following 
- barbell 
- back extension machine 
- lying hamstring curl machine
- cable machine 
- role cable attachment 
- dumbbells
- a bench
- hip thrust pad

- 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

- 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

You’ll need the following 
- back extension machine 
- lying hamstring curl machine

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

Back Extension

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

Lying hamstring leg curls

Superset #1

You’ll need the following 
- cable machine 
- role cable attachment 
- dumbbells

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Switch legs half way though time

Curtsy lunge

Superset #2

You’ll need the following 
- a bench 
- dumbbells

- Place inner knee on bench 
- hold dumbbell with outer band 
- shift hips back keeping dumbbells close to you’re leg 
- shift down towards the floor

Bench assisted 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

#4 lower body | glutes & hammies

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