Name: Playbook - Chloe Trca - Lower body | hammies & glutes
Uploaded: 2022-09-19T18:02:24.723Z
Duration: 60 min
Description: Lower body | hammies & glutes

Such a good workout. My legs are JELLO 🥹

Marissa

You’ll need the following 
- barbell 
- hip thrust pad 
- Landmine 
- dumbbells
- cable machine 
- cable rope extension

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

Use a Landmine accessory for these exercises. 

Complete 8 reps each leg.

B-Stance Landmine RDL

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

Landmine Superset

You’ll need the following 
- cable machine 
- rope cable extension

- 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

- 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

Superset #2

- 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 goblet 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 listed reps then repeat on the opposite side

Dumbbell hip abduction

Superset #1

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

Lying hamstring leg curls

Lower body | hammies & glutes

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#2 upper body | PULL

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#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 | hammies & glutes

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