Name: Playbook - Chloe Trca - # lower body | quads & glutes
Uploaded: 2024-03-19T22:21:31.490Z
Duration: 70 min
Description: # lower body | quads & glutes

Sarah

Karsyn

Just the challenge I needed to get back into a gym routine! Thanks!

Jenna

You’ll need the following 
- barbell 
- a bench / low box platform 
- a dumbbell 
- cable machine 
- ankle cable straps
- a resistance band 
- a leg extension machine
- cable rope attachment

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

You’ll need the following 
- a dumbbell 
- cable machine 
- ankle cable straps

Db Sumo Squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- complete the listed reps for each leg

Cable glute kickback

Superset #1

You’ll need the following 
- a resistance band 
- a leg extension machine

Leg Extension

Banded lateral walks

Superset #2

- 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

# lower body | quads & 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 | quads & glutes

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