Name: Playbook - Chelsea Heiser - Lower Body + Cardio (Gym)
Uploaded: 2022-10-16T22:27:02.787Z
Duration: 120 min
Description: Lower Body + Cardio (Gym)

Denise Aguiar

**as reps decrease, weight should increase

- 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

*10 reps per side (20 reps total)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Alternate between legs

Alternating Dumbbell Curtsy Lunge

- 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

- 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

Dumbbell Goblet Squat

**12 reps per side

- Seated slightly sideways on the leg press
- Place one foot on the platform
- Drive through your heel to press the sled back up to starting position
- Bend your knee lowering the sled toward you
- Complete desired reps then repeat on the opposite side

Single Leg Side Facing Leg Press

- 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

Perform all required reps for the first exercise at a heavier weight. Drop weight by about half. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise with lighter weight. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

*heavier weight for forward lean

- Sit with glutes resting on the edge of the seat
- Slight forward torso lean with core engaged
- 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- forward leaning

** lighter weight for leaning back- I usually drop weight by about half

- 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

SUPERSET

If you do not have access to a stair stepper, you may do cardio of choice.

*preferably 8-10% incline walk or elliptical with moderate resistance.

Lower Body + Cardio (Gym)

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