Name: Playbook - Chelsea Heiser - Lower Body + Cardio (Gym)
Uploaded: 2022-10-31T01:28:30.171Z
Duration: 34 min
Description: Lower Body + Cardio (Gym)

1. RDL
2. Bulgarian split squat
3. Leg Press
4.Curtsy  lunge
5. Abductions forward 
5b. Abductions leaning back

Banded Circuit:
Banded donkey kicks
Banded fire hydrants
Banded glute bridge
Banded step backs

- 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

*12 reps/side

- Start with your back foot on top of an elevated surface and a dumbbell/kettlebell in opposite hand of forward foot 
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until front leg is at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

**as reps decrease, weight should increase

- Place feet higher on the platform
- Keeping your back flat against the pad
- Drive through your heels to press weight forward
- Lower your legs towards your chest

Leg press (glute focused)

*12 reps/side

- 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

Complete 10 reps leaning forward with a heavier weight, immediately decrease the weight by about 1/2, lean back and repeat 10 more reps.

*HEAVY WEIGHT

- 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
*heavier weight

Abductor machine- forward leaning

*lower weight 

- 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

Repeat each exercise with little to no rest in between. Once you have complete the full circuit, rest for 1 minute then repeat 2x for a total of 3 rounds.

**10 reps/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

**10 reps/side

- Position yourself on your hands and knees
- Place booty band around the thighs, above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete all reps and repeat on opposite side

Banded Fire Hydrants

1. For this exercise, lie on your back. 
2. Place loop band around thighs, above the knees
3. Slightly press thighs into the band in order to create constant tension in the band and activate the glutes throughout the movement
4. Squeeze your glutes and push through your heels to lift your hip up toward the ceiling.
5. Keep your abs engaged throughout.

Banded Glute Bridge

**12 reps/side

- Start with band around the thighs, just above the knees
- Slightly bend the planted leg and hinge slightly forward, keeping core engaged and a neutral spine
- Step your other leg back behind you at about a 30 degrees angle out to the side
- Squeeze through the glutes 
- Slowly return the foot to starting position and repeat for desired time or reps

Banded Step Backs

BANDED CIRCUIT

if you do not have access to a stair stepper, I recommend doing cardio with some resistance such as incline walk (8-10%), stationary bike with moderate/heavy resistance, elliptical with moderate/heavy resistance

Lower Body + Cardio (Gym)

More workouts from Chelsea Heiser