Name: Playbook - Nikki McGrath - GYM: QUADS
Uploaded: 2025-01-30T18:49:44.852Z
Duration: 60 min
Description: GYM: QUADS

For this workout, start with my lower body warm up, located in my Warm Up Collection.

Today’s Leg Day will be focusing on toning and strengthening your legs. Focus on the muscles you are working on, and remember proper form and technique is more important than heavy weights.

Optional: Finish w/ a 10 minute Incline Walk.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Dumbbell bulgarian split squat

Repeat these two exercises back to back with minimal rest. You got this!

- Elevate heels onto a weight plate, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- Hold a single dumbbell in the goblet position (two hands on one dumbbell) 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

Dumbbell heels elevated goblet squat

- Holding the dumbbells at your sides
- 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
-Do 12 reps on one leg, then 12 on the other.

Dumbbell curtsy Squat

Superset

Repeat these three exercises back to back. Rest when needed.

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

Reverse Lunge Pulses

For this exercise, step back into a reverse lunge, ensuring your feet are hip distance apart. Make sure your front foot is inline with your heel.

Press through your back toe, and aim to have your knee bent at a 90 degree angle.. 

Keep your chest up, and back straight. Engage through your core. Hold for desired time.

Hold on one side, then repeat to the other side.

GYM: QUADS

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