Name: Playbook - Chelsea Heiser - Lower Body + Booty Burnout (Gym)
Uploaded: 2022-10-31T01:28:37.835Z
Duration: 60 min
Description: Lower Body + Booty Burnout (Gym)

1. Smith Machine Back Squat
2. Smith Machine Reverse Lunge
3. Sumo Deadlift 
4. Cable Pull Throughs 
5. Hamstring Curl 

(progressive overload: focus on increasing weights with each addition set, for the exercises that have a decrease in reps, weight should increase- add 2.5-5lbs with each additional set)

Optional Burnout:
1. Banded jump squats
2. Banded Lateral Step Squat 
3. Jump lunge  
4. Burpees

**as reps decrease, weight should increase (2.5-5lb increases)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back 
- keep core engaged and a neutral spine

Smith Machine Back Squats

- Stand positioned under smith machine with barbell resting on shoulders
- Place feet close directly under you, shoulder width apart
- Step back into a reverse lunge, bending both knees to about 90 degrees 
- Stand back up to the starting position by pushing through the front, planted foot 
- alternate sides for desired number of reps

Smith Machine Alternating Reverse Lunge

*as reps decrease, weight shouldincrease

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell Sumo deadlift

- 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 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

- place a booty band around the thighs, above the knees
- Perform a squat pushing your hips back as you come down 
- use momentum to jump up vertically
- Land softly

Banded Jump Squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jump Lunges

*8 reps/side

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Lower Body + Booty Burnout (Gym)

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