Name: Playbook - Chelsea Heiser - Lower Body (Gym)
Uploaded: 2022-11-27T21:46:03.608Z
Duration: 60 min
Description: Lower Body (Gym)

Progressive Overload focused.  For some exercises, you will notice that the reps decrease. For these, you will increase the weight as your reps decrease. I recommend increasing by 2.5-5lbs for each additional set. Keep in mind you want to really be pushing yourself with weight without sacrificing proper form. The last 1-2 reps should be very challenging to complete, but not so challenging that you are unable to execute with good form. 

For exercises that I recommend a range for the reps (10-12 reps) I recommend starting with a moderate weight and try increasing the weight each set. You want to aim to hit the higher end of the reps range (for this example that will be 12 reps), as you increase the weight, you may find that on the last set you are unable to complete all 12 reps with the heavier weight, and this is when you would drop down to 10 reps.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Legs slightly wider than shoulder width and toes and knees slightly pointed out
- 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 Sumo Squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- continue pattern for desired number of reps
- Make sure core is engaged and spine is long
- Do not allow knee to cave inward

Barbell walking lunges

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- 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

SUPERSET

*10 reps per side

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly and slight forward lean
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat Pulses

- Start by placing the band above the knees
- Slightly bend your knees and push the butt back while hinging forward at the hips (keeping a neutral spine)
- Step one foot out to the side, then slowly step your opposite foot in the same direction. Repeat in this direction for 3-4 steps. 
- Continue with the same sequence in the opposite direction
- Keep a forward leaning posture, and try to avoid dragging your feet

Banded Lateral Walks- forward leaning

*10 reps 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

*10 reps 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

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Lower Body (Gym)

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