Name: Playbook - Chelsea Heiser - Lower Body AMRAP Circuit (Home/Gym)
Uploaded: 2022-12-19T03:34:18.312Z
Duration: 30 min
Description: Lower Body AMRAP Circuit (Home/Gym)

AMRAP: As many rounds as possible

You will have 2 separate circuits, each will be 15 minutes long. Set your timer for 15 minutes then complete each exercise within the circuit for required number of reps. Try to take as little rest as possible in between each exercise, and rest as needed after the completion of the full circuit. Once you feel well rested, jump right back in at the beginning of the circuit. Continue until your 15 minutes is up. Next, you will do the same thing for Circuit 2.

As many rounds as possible in 15 minutes. Rest as long as need in between each round, but try to challenge yourself and keep the heart rate elevated.

**8 reps per side (curtsy lunge + squat = 1 rep)

- Step back and across in to a curtsy lunge
- Return to your starting position by driving through the heel of the forward planted foot
- Sit into a squat position the explode up to perform a jump squat
- Return to starting position and repeat for desire number of reps before repeating on the  opposite side

Curtsy lunge + Jump Squat

**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

Lateral Lunge w/ Knee to Chest

**8 reps per side (step back + squat = 1 rep)

- Start with band around the thighs, just above the knees
- Step one foot out and back (at about a 45 degree angle), engaging the glute
- Rotate full body to 45 degree angle from starting forward position
- With toes pointed out, squat down, pushing the glutes back and slightly leaning the torso forward
- Reverse the movement by coming back to the starting position
- Continue for desired number of reps then repeat on the other side

Banded 45 degree step back into plié squat

**each jump counts as a rep 

- 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

Circuit 1

**10 reps per side

- Step back and bring your knee down until both legs are at 90 degrees
- Push through the forward planted foot to bring yourself up
- Drive through the foot that is planted on the ground to explode up, driving the opposite knee up toward the chest 
- Lower back to the initial position 
- Continue for desired number of reps then repeat on the opposite side

Reverse lunge w/ explosive knee drive

**12 reps per side

- Place your upper back on the bench
- Bend the non-working leg to 90 degrees and raise knee up toward the ceiling 
- Plant the working leg into the floor with knee bent at 90 degrees
- Push through the heel of the planted foot raising your hips and squeezing through the glutes
- Squeeze your glutes at the top
- Keep chin tucked into chest and a neutral spine
- Repeat on the other side

Single leg hip thrust

**8 reps per side (R/L cross over = 1 rep)

- Standing with a bench to your side, place foot closest to the bench in the middle of the bench
- Drive through the heel of the foot on the bench to bring yourself and opposite leg up
- Cross the outside foot over to the other side of the bench
- Lower your body by bending the knee of the leg planted on the bench to create a curtsy step down
- Reverse the movement by driving through the same foot planted on the bench, bringing the opposite leg to starting position 
 - Repeat movement for desired reps then repeat on the opposite side

Bench Step Up Cross Overs

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Lower Body AMRAP Circuit (Home/Gym)

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