Name: Playbook - Chelsea Hofer - 20 Min Lower Body
Uploaded: 2024-05-09T03:58:33.998Z
Duration: 20 min
Description: 20 Min Lower Body

3 min warm up followed 17 minutes of work! Left me sore for days! Lift heavy in your deadlift and add weight to any bodyweight activity to intensify! 

Aim for 3-4 leg day workouts every week!

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Mornings

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, switch sides

Lateral Lunge

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

Warm Up

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Place your feet hip-width apart, and dumbbell at your chest 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, switch sides

Lateral Lunge (dumbbells)

- Stand on one leg
- Bend the opposite knee to 90 degrees behind you
- Sit back on the heel of your stance leg and lower yourself into a curstey squat
- Drive through your heel and hop or “skate” to the other side

Skater Hops

Circuit 1

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell Split Squats

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired time

Squat Pulses

- jump between sides in your reverse lunges 

To modify, just step back into reverse lunges

Alternating Lunge Jump

Circuit 2

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- Lay on the floor with your soles of feet together and knees open 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

20 Min Lower Body

More workouts from Chelsea Hofer