- 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

- 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

- 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.

- Stand in a sumo stance (wide w/ knees and toes pointed out) on two parallel elevated surfaces 
- Hold a heavy DB/KB between your legs in front of you
-Lean torso slightly forward- engaging your core and keeping a neutral spine
- Lower into a squat, lowering the dumbbell tothe floor
- Stand up to full extension

Elevated DB/KB Sumo Squat

- Sit on the edge of bench with knees bent at 90 degrees and feet planted on the ground
- Place a heavy dumbbell on your knees
- Press up using your toes activating your calf muscles
- Squeeze and hold at the top
- Lower slowly stretching the calf muscles

Seated 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

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/rounds.

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- 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

- 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 (Home)

More workouts from Chelsea Heiser