Name: Playbook - Nikki McGrath - Gym-Full Leg Day
Uploaded: 2024-04-10T18:05:03.330Z
Duration: 50 min
Description: Gym-Full Leg Day

Start this workout with my Lower Body Warm up, located in my Warm Up collection.

This workout will hit all things lower body, toning and sculpting your legs and glutes. 

You’ll alternate between supersets and single exercises. You got this team, let’s do it! 

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Repeat these two exercises back to back, resting when needed. You got this!

For this exercise, start by: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

Next, press into the barbell with your upper back/traps (never on your neck!) and press the barbell onto your back. 
As you squat down, ensure that your knees are inline with your 2nd toes. Squat as deep as you can, and return up, pressing through your heels. Repeat rep.

Barbell back squat

For a curtsy squat, start with grabbing a dumbbell in each hand.

Step one leg back behind you at a 45 degree angle. Make sure you step in back far enough to where you can squat down with depth. 

Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 

Next, squat down in between your leg position, going as low as you can. Press up, and repeat. 

Do desired reps on one leg, then repeat on other leg.

Alternating Dumbbell curtsy squat

Superset

- 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 (quad focused)

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

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

For this exercise, start by grabbing the barbell and resting it on your thighs. Press up into a bridge, ensuring your knees are inline with your heels.
From here, slowly lower down into a half bridge, and bring up. This is the “KAS” =half range of motion. Do 1/2 of the reps in KAS, then the other half with a full range of motion (all the way down and then bring up).

If you want more, HOLD the bridge as long as you can on your last rep. 🔥🔥🔥

Barbell Bridge: KAS into Full

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, squeezing your glutes and engaging through your core. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Gym-Full Leg Day

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