Name: Playbook - Chloe Trca - Lower Body | Hamstring & Glutes
Uploaded: 2022-09-19T18:00:39.714Z
Duration: 75 min
Description: Lower Body | Hamstring & Glutes

Madi

Kennedy

sophia 

Torrie

You’ll need 
- barbell 
- hip thrust pad
- dumbbells 
- lying hamstring machine
- weighted plate

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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 a plate in your hand and feet hip width
- Press hips back and lower plate down until mid shins
- Lift back up to standing and press hips forward

Plate RDL

Superset #1

You’ll need a set of dumbbells for this superset.

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the dumbbell up to goblet position 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to squat

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Superset #2

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

Lying hamstring leg curls

Lower Body | Hamstring & 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

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

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.

Lower Body | Hamstring & Glutes

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