Name: Playbook - Chelsea Heiser - D3: Lower Body (Home)
Uploaded: 2023-04-03T01:16:34.127Z
Duration: 60 min
Description: D3: Lower Body (Home)

- Keep the dumbbells help at your shoulders
- Chest up and legs about shoulder width apart 
- Push your hips and butt back as you lower down into squat position
- Drive up through your heels, squeezing through the glutes as you come to standing position 
- Do not let knees cave inward

Dumbbell squats

** reverse lunge + curtsy lunge = 1 rep

- Keep your chest up and hold dumbbell at your chest
- Step back and bring your knee down until both legs are at 90 degrees
- Push through front leg to bring the back leg up and across to the opposite side (curtsy)
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge + curtsy 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 on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

**12 REPS PER SIDE

- Staggered stance, front foot flat, back foot elevate heel.
- Hold DB in the hand of the same side of the front, flat foot
-Hinge hips push glutes backwards
- Keeping a neutral spine and slightly bending at the knee,  lower DB down towards the front foot
-Keep the DB close to the leg during descend and ascend (don't reach it out in front of you)
- Driving through the heel of the front font, lift up to starting position
-Squeeze through the glute and think of trying to squeeze the glute down the back of the hamstring

B-Stance DB RDL

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

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings and really squeeze through them to bring the weight up 
- Slowly lower the weight to starting position

Dumbbell hamstring curls

**10 REPS PER SIDE

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

D3: Lower Body (Home)

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