Name: Playbook - Chelsea Heiser - Lower Body Day 3 (Gym)
Uploaded: 2022-10-16T22:06:10.853Z
Duration: 45 min
Description: Lower Body Day 3 (Gym)

Warming up the body is super important prior to your weight lifting workout. The activation/warm up circuit is intended to do just that, warm up the body and activate the muscles for the work ahead. This is not intended to be super heavy or all out max effort. Light weights or body weight is great for warm ups. Save your energy for the harder lifts in the workout.

- 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

Dumbbell Goblet Squat

*10 reps per side

- 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 body up to standing position
- Repeat for desired reps then repeat on the opposite side

Curtsy lunge

*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

Lower Body Activation Circuit

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.

*as reps decrease, weight increases. Increase weight by 2.5-5 lbs each time the number of reps decrease.

- Place feet higher on the platform
- Keeping your back flat against the pad
- Drive through your heels to press weight forward
- Lower your legs towards your chest

Leg press (glute focused)

*do not change weight. Keep the same weight that you performed the leg press with

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg Press Calf Raise

SUPERSET

*12 reps per side

- Start with your back foot on top of an elevated surface and a dumbbell/kettlebell in each hand
- 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

DB/KB  Bulgarian Split Squat - forward lean

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

This will get the heart rate up and have the booty burning! Perform the burnout section with as little rest as possible. This is the last bit of work, so FINISH STRONG!

- Start with feet slightly wider than shoulder width and toes pointed out
- Squat down, keeping knees pointed out and touch the ground
- Jump as high as possible with arms extending over head

Frog Vertical Jumps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/Lateral Ski Jumps

- 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
- Stand to squat position

Half Burpee

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
-Engage core

Lower Body Day 3 (Gym)

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