Name: Playbook - Nikki McGrath - GYM: QUADS
Uploaded: 2025-01-30T18:49:44.870Z
Duration: 50 min
Description: GYM: QUADS

Warm up with 8-10 minutes on the stair stepper or treadmill/bike. 
AND/OR, Go do my Lower Body Warm Up, located in my MOBILITY Collection.

Today’s workout is going to be focusing on quads and inner thighs!

You got this- remember to engage your muscles and think about what you’re working.

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

- 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

Repeat these two exercises back to back with minimal rest, going till failure for each exercise.

- 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

Reverse Lunge Pulses

Till Failure Circuit

- Stand with both feet together
- Firmly press one foot into the floor, lifting the opposite leg and extending it out in front of you, flexing the foot
- Extend the arms forward forward to help counterbalance the squat
- Flex your hips and knee, descending into your pistol squat
- Lower until you reach the bottom position that your mobility allows (trying to get the glutes as close to your heel as possible), keeping the opposite leg elevated off the floor forward of the body
- Press off the floor with your planted foot, extending your leg to explode back up to starting position
- Complete desired reps then repeat on the opposite side

GYM: QUADS

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