Name: Playbook - Chelsea Heiser - Lower Body (Gym)
Uploaded: 2023-04-03T01:09:48.519Z
Duration: 60 min
Description: Lower Body (Gym)

- 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

**10 REPS PER SIDE

- 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 on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

**12 REPS PER SIDE

- Staggered stance, front foot flat, back foot elevate heel.
- Hold DB in the hand of the same side of the front, flat foot
-Hinge hips push glutes backwards
- Keeping a neutral spine and slightly bending at the knee,  lower DB down towards the front foot
-Keep the DB close to the leg during descend and ascend (don't reach it out in front of you)
- Driving through the heel of the front font, lift up to starting position
-Squeeze through the glute and think of trying to squeeze the glute down the back of the hamstring

B-Stance DB RDL

SUPERSET

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you squat down 
- Push through your heels to come up

DB Goblet Squat

- 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

**10 REPS PER SIDE

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lower Body (Gym)

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