Name: Playbook - Chelsea Heiser - Lower Body + Core (Gym)
Uploaded: 2022-11-27T21:45:30.119Z
Duration: 60 min
Description: Lower Body + Core (Gym)

**as reps decrease, weight should increase (push yourself with heavy weight!)

- 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

*choose a heavy weight

- Stand in a wide toed out stance with a kettlebell 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 Sumo Deadlift to Squat

**12 reps per 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

*10 reps per side

- Standing next to a bench or box
- Place your foot on top of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-ups

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Get into position and place the bottom of your foot on the handle or Velcro the ankle strap around the ankle 
- Hinge forward at the hips and hold on to machine for stability
- Keep hips square, towards the ground (no rotation of hips) 
- Kick the leg back behind you by engaging the glutes and keeping the foot dorsiflexed 
- Lower your leg back down slowly
- Complete desired reps then repeat on the opposite side

Cable glute kickback

40 SECONS ON/20 SECONDS OFF CIRCUIT. Perform each exercise for 40 seconds. Once your 40 second timer is done, rest for 20 seconds before moving to the next exercise. Once you have completed the full circuit, rest for 1 minute. Repeat 2x for a total of 3 rounds.

- Start in a high plank position
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Start by lying on your back with the legs out straight
- Engage the core to lift the back off the ground while simultaneously driving one knee towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat with the other leg
- Alternate between the 2 legs for desired reps

Alternating Knee drive crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee while extending the other leg
- Repeat on the opposite side
- Focus on engaging your core and lifting the shoulder blades slightly off the ground

Lower Body + Core (Gym)

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