Name: Playbook - Chelsea Heiser - D1: Lower Body (Gym)
Uploaded: 2023-04-03T01:16:34.108Z
Duration: 60 min
Description: D1: Lower Body (Gym)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back to standing
- Think of trying to pull the glutes down the backs of the legs

Barbell RDL

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Support upper back on a bench and the barbell across your hips
- Place band around thighs just above the knees 
- Position feet about shoulder width apart, creating constant tension in the band (ensuring knees do not collapse inward)
- With both knees bent to 90 degrees 
- Thrust glutes and hips up toward the ceiling, pressing through the heels and squeezing through the glutes
- Lower barbell down, but never fully resting it on the ground (keeping constant tension in the glutes)
- Once you reach the point of max tension on glutes press back up to starting

Banded Barbell KAS Hip Thrusts

- Rest you upper back/shoulder blades on a bench or elevated platform
- Place a band around thighs, above the knees
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Press thighs out against the band, squeezing through the glutes 
- Bring legs back in to neutral (shoulder width apart)
- Lower down towards the ground and repeat

Banded hip thrusts + abduction

SUPERSET

**10 REPS PER SIDE

- Start with your back foot on top of an elevated surface and a dumbbell/kettlebell in opposite hand of forward foot 
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until front leg is at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

- Grasp the cable rope in between your legs and walk out enough to create adequate resistance in the band
- Begin the movement by bending at the waist and pushing your hips back towards the attachment position  
- 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

- Sit with glutes and back against the seat back
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine- leaning back

- Start with booty band around your thighs, just above the knees
- Simultaneously step to the side squatting as you do so
- Bring opposite leg in to resume standing position
- repeat on the opposite side
- continue alternating movement right to left for time or reps

Banded Lateral Step Squats

**30 SECONDS PER SIDE

-  Place booty band around thighs, just above the knees
- Raise one leg off the ground
- Push through your heel of the planted foot to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Repeat on both side for recommended number of reps

Banded Single leg glute bridge

**30 SECONDS PER SIDE

- Position yourself on your hands and knees
- Place booty band around the thighs, above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete all reps and repeat on opposite side

Banded Fire Hydrants

**30 SECONDS PER SIDE

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

D1: Lower Body (Gym)

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