Name: Playbook - Chloe Trca - Lower body | glutes & hammies
Uploaded: 2022-09-19T18:01:03.764Z
Duration: 45 min
Description: Lower body | glutes & hammies

My legs were shaking by then end 😂 ngl this was my first workout in 3 weeks but loving the app

Madi

Kelly

You’ll need the following 
- hip thrust pad 
- barbell
- dumbbells 
- bench
- cable machine w/ rope accessory

When positing your feet for the b-stance shift one foot forward in line with the other foots heel. Try to keep weight off the extended foot. 

Do 8 reps each leg, keep rest between legs minimal.

B-Stance Hip Thrust

Barbell Hip Thrust

Hip thrust combo

- 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 for this superset 
- dumbbells 
- exercise bapl

Db Walking Lunges

- 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

Hamstring ball roll ins

Superset #1

You’ll need the following for this superset 
- set of dumbbells 
- a bench

- 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

- 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

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Lower body | glutes & hammies

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 | glutes & hammies

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