Name: Playbook - Chelsea Heiser - Lower Body (Home)
Uploaded: 2023-03-06T01:33:03.861Z
Duration: 60 min
Description: Lower Body (Home)

1. DB Sumo Deadlift (4x10)
2. DB Hip Thrust  1+1/4 (4x10)
3. Deficit Reverse Lunge (4x12/side)
4a. Sumo Straddle Squat (3x12)
4b. Jump Squats (3x10)
1.  DB Narrow to Wide Squat step outs (3x10/side)
2. RB Glute Pull Throughs (3x12)
3. RB Glute Kick back (3x12/side)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Push the glutes back as you lower
- Stand up to full extension

Dumbbell sumo deadlift

- Place your upper back on a bench, and dumbbells on your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Complete one full rep, directly followed by a 1/4 rep (or pulse) at the top of the moment
- Lower back to starting position
- Repeat for set number of reps

1 + 1/4 Dumbbell Hip Thrust

**12 reps per side

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit 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

- Attach RB to a stable structure behind you
- Grasp the RB 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

Resistance Band Pull Through

**12 reps per side

- Get into position and place resistance band around your ankle
- lean forward slightly, engage core and keep a neutral spine
- Push back and up with your foot and extending your leg upwards, squeezing through the glutes
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Resistance band glute kickback

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