Name: Playbook - Chelsea Heiser - Lower Body 1 (Home)
Uploaded: 2023-03-13T01:19:13.820Z
Duration: 60 min
Description: Lower Body 1 (Home)

- 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

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.

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge + Abductions

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down, keeping them close to the shin
- Lower until you feel tension in the hamstrings and glutes 
- Keep core engaged and a neutral spine
- Lift back up to standing by pressing hips forward and squeezing through flutes and hamstrings
- Think of trying to pull the flutes down the backs of the legs

Dumbbell RDL

SUPERSET

**10 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

- Hold a kettlebell or dumbbell in each hand
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Sit on the edge of a bench/chair/box with band placed around your thighs, just above the knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled
- Engage the core and lean slightly forward for more flute activation

Banded abduction

- Start with loop band placed around the thighs, above the knees
-Perform jumping squats switching between narrow and wide stance each jump
-squat by lowering glutes back and down as if sitting back in a chair (both in the narrow and wide stance position)

Banded Wide to Narrow Jump Squats

- Stand with band around thighs, above the knees
- Step back into a reverse lunge 
**10 reps per side (lunge + kickback = 1 rep)

- Stand back up to the starting position by pushing through the front, planted foot
- Using the same leg you stepped back into a lunge with, kick it back and up behind you, squeezing through the glute
- Complete all reps on one side, then repeat on the other side

Banded Reverse Lunge + Glute Kickback

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