Name: Playbook - Chloe Trca - Lower body | hammies & glutes
Uploaded: 2022-09-19T18:02:02.280Z
Duration: 45 min
Description: Lower body | hammies & glutes

Wendi

You’ll need the following 
- barbell 
- dumbbells 
- resistance band 
- bench

- 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

Use a plate or wedge accessory to prop up and elevate your heels. Increase weight as reps drop and decrease weight for the last set.

Elevated Heel BB Back Squat

You’ll need the following 
- bench 
- dumbbells

- 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

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

Superset #1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- complete a pulsing rep (double bounce)
- Stand up to full extension

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- hinge at the waist 
- lift one foot up and back off the ground 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Complete listed reps per leg

Single leg Dumbbell RDL

Superset #2

- place resistance band below kneecap 
- add a slight bend in your knees 
- take one small lateral step to the side and follow with other foot

Lower body | hammies & glutes

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