Name: Playbook - Chloe Trca - Lower body | quads & glutes
Uploaded: 2022-09-19T18:01:57.796Z
Duration: 75 min
Description: Lower body | quads & glutes

Madi

Amazing!!! My legs are dyinggg but in a good way lol

Kelly

You’ll need the following 
- hack squat machine 
- bench 
- 6inch box/foam pad 
- dumbbells 
- resistance band

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

You’ll need the following 
- dumbbells 
- 6 inch box/foam pad

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

- 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
- Stand up to full extension

Dumbbell sumo squat

Superset #1

Place one foots toe behind the others heel 
Shirt weight into front foots heel 
Lunge down to 90 degrees

Dumbbell b-stance squat

- 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
- Stand up to full extension
- then drop dumbbell and complete a jump squat

Dumbbell sumo squat + jump squat

Superset #2

You’ll need the following
- bench 
- resistance band

Complete 15 reps of bw jumping Bulgarians and then go straight into 5 pulsing reps

Bw jumping Bulgarians + pulses

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Lower body | quads & glutes

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