Name: Playbook - Nikki McGrath - Gym-Quad Focus
Uploaded: 2024-02-21T04:39:40.737Z
Duration: 55 min
Description: Gym-Quad Focus

Go do my Lower Body warm up- you can find it in my WARM UP Collection.

Alright, week 7!!! Take a moment to be freaking proud of yourself- you’re a rockstar! I’m so grateful to  you!💛

Okay, you’re going to CRUSH this Leg day- we have single exercises we’ll do for sets. 

OPTION: On your last set, go up in weight (if you feel comfortable) and push yourself to failure. 

You can and you WILL🙌🥳

- 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)

- 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

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

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

Dumbbell bulgarian split squat

- 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

Leg day finisher to get those quads on fire! 

Take that rest- you’re going to need it!

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Quad Day Finisher

Gym-Quad Focus

Nikki

Gym- Full Lower

Gym- Glute Focused

Great workout to start with after taking a long break.

Gym-Quad Focus

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