Name: Playbook - Chloe Trca - Lower Body | Quads & Glutes
Uploaded: 2022-09-19T18:00:44.857Z
Duration: 75 min
Description: Lower Body | Quads & Glutes

Torrie

This was the best workout I had in a longgg time!

Kennedy

loved this one!! the landmine lunges were a new one for me but enjoyed them & the superset!!! (:

Celine

Probably one of the best quad days i’ve had in a while!

Erin

Katie Sullivan

You’ll need 
- barbell squat rack 
- leg press machine 
- dumbbells
- a landmine attachment
- leg extension 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

You’ll need a Landmine attachment for this superset. 

Limit the rest between each exercise in this superset.

- grip barbell on one side of your body 
- lean slightly into the barbell 
- 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


Complete listed reps for each side

Landmine lunge

- Holding the end of the landmine bar with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine sumo squat

Superset #1

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

Limit rest between each exercise of the superset.

- 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 listed reps for each leg

Single leg seated box squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset #2

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Complete listed reps for each leg.

Single leg extension

Lower Body | Quads & 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!

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.

Lower Body | Quads & Glutes

Community

More workouts from Chloe Trca