Name: Playbook - Chelsea Heiser - Lower Body + Cardio (Gym)
Uploaded: 2022-10-16T22:25:20.775Z
Duration: 120 min
Description: Lower Body + Cardio (Gym)

Activation Circuit: complete each exercise for recommended time. After you have completed the first exercise for the time listed,  move to the next exercise with little to no rest in between Repeat for each exercise. After completing the full circuit, rest for required time and repeat circuit for a total of 2 rounds. 

 Make sure you are really focusing on mind to muscle connection and fully contracting through the glutes with each movement. Use slow, controlled form and movement, squeezing through the glutes while moving through the full range of motion of each exercise.

*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

- Lying down with band around the thighs, above the knees, place the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
- Make sure you are pushing out towards the band, creating tension throughout the entire movement

Banded Frog pumps

**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

Banded donkey kicks

Glute Activation

**as reps decrease, weight should increase!

- 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

**10 reps/side

- Begin by holding a KB or DB in each hand
- Step one foot behind you and lower down until both knees are at about 90 degrees
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

DB/KB 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/rounds.

- 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

*10 reps per side (20 total reps)

- Begin in a standing position in front of a bench/box/elevated platform
- Bring the right leg up onto the box/bench and push through your heel to stand up
- Bring the other leg up and drive the knee up while engaging the core
- Step down with the knee drive leg and lower back down to the ground
- Switch legs and repeat

Alternating Step up + Knee Drive

SUPERSET

Perform the exercise for the prescribed number of reps for the weighted portion, then drop the weight and continuing to perform subsequent reps until technical failure without any rest in between initial weighted reps to non-weighted reps. This full sequence counts as 1 set/round. Rest for set time and repeat sequence 2 more times

- Position padding just below hips
- Hold a weight at your chest
- 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)

Weighted Back Extension

*perform as many reps as possible, to failure without sacrificing proper form

- 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)

DROPSET

- Start with feet together
- Jump feet out wide while simultaneously squatting down and touching the floor with one hand
- Jump back to starting position 
- Repeat movement, touching hand with the other hand

Alternating Floor Tap Jump Squats

- Start in a plank position 
- Drive your knee and foot towards the outside of your elbow one at a time back and forth 
- The other leg should be stretch out directly behind you
- Increase speed as you feel comfortable

Mountain Climber Sprawls

If you do not have access to a stair stepper, you can use an elliptical or walk on an inclined treadmill. (For treadmill: I recommend incline of 6-8% at 3-4 mph)

Lower Body + Cardio (Gym)

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