Name: Playbook - Chelsea Heiser - Lower Body (Gym)
Uploaded: 2023-03-06T01:32:21.775Z
Duration: 60 min
Description: Lower Body (Gym)

1. BB Sumo Deadlift (4x10)
2. BB Hip Thrust (4x8)
3. Smith Machine Reverse Lunge (4x12/side)
4a. Sumo Straddle Squat (3x12)
4b. Jump Squats (3x10)
5.  DB Narrow to Wide Squat step outs (3x10/side)
6. Cable Glute Pull Throughs (3x12)
7. Cable Glute Kick back (3x12/side)

**HEAVY

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell Sumo deadlift

**HEAVY

1. Support upper back on a bench and the barbell across your hips
2. Tuck chin into chest
3. With both knees bent to 90 degrees 
4. Lower your glutes to the floor and engage the glutes to drive hips back up to starting position
5. Squeeze glutes at the top for 3 seconds before lowering in controlled fashion
6. Keep a neutral spine and engaged core (no hyperextension/arching of lower back)

Barbell hip thrusts- 3 second pause

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Slowly return back to standing position by driving weight through the heel of the front planted foot
- Repeat all reps on one side before moving to the other side

Smith Machine Reverse Lunge

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Squat Jumps

SUPERSET

**10 reps per side

- Holding dumbbell in front of you at chest height
- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up
- step foot out wide to one side and squat before pressing up and returning to narrow stance position
- perform narrow squat then step out to opposite side to repeat the same sequence as before
- continue alternating between sides for desired number of reps

Narrow to wide squat step out

- Grasp the cable rope in between your legs and walk out enough to create adequate resistance in the band
- Begin the movement by bending at the waist and pushing your hips back towards the attachment position  
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

**12 reps per side

- 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

Lower Body (Gym)

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