Name: Playbook - Nikki McGrath - Gym- Leg Day
Uploaded: 2023-08-17T21:31:57.451Z
Duration: 50 min
Description: Gym- Leg Day

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

For this workout, we’re hitting all things lower. We have a mix of trisets, and heavy pyramid sets. You got this!

This triset will get your legs burning! 

You got this 🙌

Run through the exercises and rest for 30 seconds before starting the next round. Repeat 3x

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to curtsy lunge

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Dumbbell curtsy squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Curtsy Circuit

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Repeat these three exercises back to back with minimal rest. You got this! Repeat 3x

- 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

B. Stance Bridge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Bridge 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

Gym- Leg Day

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