Name: Playbook - Nikki McGrath - Gym- Full Lower
Uploaded: 2023-08-17T21:46:42.706Z
Duration: 60 min
Description: Gym- Full Lower

Go do my Lower Body Warm up, located in my WARM UPS Collection. 

Today’s workout is a series of leg day STAPLES. You got this, stay strong and breathe. One rep at a time 🏋️‍♀️🙌

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts PWO

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Sumo RDL

Sumo Superset

- 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

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

Leg press (glute focused)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Gym- Full Lower

Nikki

Leg Day: Gym

Great workout to start with after taking a long break.

Gym- Full Lower

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