Name: Playbook - Chelsea Heiser - Lower Body (Gym)
Uploaded: 2023-01-02T01:41:29.273Z
Duration: 60 min
Description: Lower Body (Gym)

Perform each exercise back to back with little to no rest in between. Once you have completed all three leg positions, rest for 1 minute 30 seconds then repeat for desired number of sets.

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest slowly
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place feet about shoulder width apart in the middle of the feet pad with toes pointed straight forward
- Keeping your back flat against the pad
- Lower your legs towards your chest slowly
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place your feet in a high and narrow stance on the platform
- Keep your back on the pad 
- Slowly lower the weight, bringing knees to your chest
- Push through your heel to push the platform back to starting position

Leg press - high/narrow stance

TRI-SET

- Keep your chest up and core engaged holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

**10 reps full ROM, 10 reps 1/4 ROM/pulse, 10 second hold= 30 reps

- Support upper back on a bench and the barbell across your hips
- Press the barbell up by engaging the the glutes and thrusting the hips up toward the ceiling  
- Lower your glutes to the floor and press back up to starting (x10)
- Once you have completed all 10 at full range of motion, you will then do 10 reps of KAS hip thrusts (partial range of motion)- here you will keep constant tension in the glutes by NOT lowering all the way to the floor.
- Lower the barbell slight long and drive back up before glutes reach the floor (x10)
- Finally, once you have completed all 10 of those, you will drive the hips up and hold the hip thrust for a total of 10 seconds 
- RECAP: 10 at full ROM, 10 KAS hip thrust (partial ROM), 10 second hold

Barbell hip thrusts 10x10x10

- 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

- 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

*12 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

*12 reps per 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

- Place booty band around the thighs, above your knees 
- Stand in a wide toed out stance, keeping resistance in the band
- Lower into a squat and pulse for time or reps

Banded Sumo Squat Pulses

- Start with booty band around your thighs, just above the knees
- Simultaneously step to the side squatting as you do so
- Bring opposite leg in to resume standing position
- repeat on the opposite side
- continue alternating movement right to left for time or reps

Lower Body (Gym)

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