Name: Playbook - Chelsea Heiser - D3: Lower Body (Gym)
Uploaded: 2023-04-03T01:16:34.124Z
Duration: 60 min
Description: D3: Lower Body (Gym)

Perform each position change back to back with no rest in between (10 reps sump stance, 10 reps mid stance, 10 reps narrow/high stance = 1 set)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest slowly
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (feet only)

- Place feet about shoulder width apart in the middle of the feet pad with toes pointed straight forward
- Keeping your back flat against the pad
- Lower your legs towards your chest slowly
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place your feet in a high and narrow stance on the platform
- Keep your back on the pad 
- Slowly lower the weight, bringing knees to your chest
- Push through your heel to push the platform back to starting position

Leg press - high/narrow stance

LEG PRESS 3 Position 10x10x10

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

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.

- Stand in a wide toed out stance with a Kb/DB between your feet
- Keeping your back straight perform a deadlift (hinge forward- pushing glutes back and lowering weight to the towards the floor)
- Lift weight to standing position and lower again by bending at the knees and squatting down

KB/DB Deadlift into Straddle Squat

- Position padding just below hips
- Lower the upper portion of your body by hinging at the hip
- Keeping a slight bend/curve in the upper spine, lift your upper body up to neutral spine 
- Engage your hamstrings and glutes to pull yourself up
- Be sure not to go past the neutral position(no hyperextension of the spine)

Back Extension (no weight)

SUPERSET

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you squat down 
- Push through your heels to come up

DB Goblet Squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight squeezing through your hamstrings 
- Slow and controlled movement throughout
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

**10 reps per side

- With a single kettlebell held in the goblet position 
- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

D3: Lower Body (Gym)

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