Name: Playbook - Chloe Trca - Lower body Workout | Hamstrings & Glutes
Uploaded: 2022-09-19T18:00:29.335Z
Duration: 70 min
Description: Lower body Workout | Hamstrings & Glutes

Wasn’t able to finish the full workout because of time…BUT GUYS THIS WORKOUT HAD ME SWEATING!! SO SO GOOD!

Ari Mata

You’ll need
- Landmine 
- Barbell 
- Dumbbell’s
- Leg curl machine

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

- Begin with the end of the landmine bar in your hand and feet hip width apart with one foots heel in line with your other heel 
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

B-Stance Landmine RDL

- 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

Landmine Superset

Db rdl to reverse lunge

+ add a weight (holding a plate) for extra difficulty

Back Extension

Superset

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

Lying hamstring leg curls

- 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

- Lying on your back with one leg straight and heel 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 leg

Single leg hamstring ball roll in

Med ball Glute Bridge

Finisher Circuit

Lower body Workout | Hamstrings & 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 Workout | Hamstrings & Glutes

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