Name: Playbook - Chelsea Heiser - Lower Body (Home)
Uploaded: 2023-03-06T01:29:56.602Z
Duration: 60 min
Description: Lower Body (Home)

1a. DB Step Up (4x12/side)
1b. DB B stance deadlift (4x12/side)
2a. DB Bulgarian Split Squat (4x12/side)
2b. Body weight Bulgarian Split Squat (4x10/side)
3a. Goblet squat lateral lunge (3x10/side)
3b. Goblet squat pulses (3x15)
4. Resistance Band Leg Extension (3x15)
5. Resistance Band Hamstring Curl (3x15)

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.

**12 reps per side

-Hold a heavy DB  your side (opposite of leg you are stepping up with)
- Slight forward lean, bringing chest forward and a neutral spine 
- Place foot up onto the box/bench and push through your heel to stand up
- Bring the other leg up behind you 
- Step down with slow control making sure not to slam down on the back foot
- Work both sides

Dumbbell Step Up (glute focused)

** 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

**complete all weighted reps on one side and jump straight to bodyweight pulses before switching to the other side. 

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.

**12 reps per side (go straight into bodyweight Bulgarian pulses on same leg before going to the other side)

- Start with your back foot on top of an elevated surface and a dumbbell/kettlebell in opposite hand of forward foot 
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until front leg is at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

**10 reps per side

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

Body weight Bulgarian split squat pulses

**10 reps per side

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- keeping the dumbbell at your chest with feet parallel, lower down into goblet squat as if sitting Booty back into a chair behind you
- complete all reps on one side then repeat on the opposite side

Goblet squat + Lateral lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up slightly, keeping tension in flutes at all times
- lower back down without bringing legs to full extension

Dumbbell goblet squat pulses

- Seated on a bench with a dumbbell held between or on top of your feet
- Extend your knees to lift the dumbbell, squeezing through the quads and fully straightening the legs
- Lower the dumbbell back down by bending your knees, slow and controlled

Dumbbell leg extensions

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings and really squeeze through them to bring the weight up 
- Slowly lower the weight to starting position

Dumbbell hamstring curls

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