Name: Playbook - Nikki McGrath - Home- Lower Body Sculpt
Uploaded: 2024-02-21T04:39:44.390Z
Duration: 45 min
Description: Home- Lower Body Sculpt

Todays Leg Day has three trisets: repeat each one 4x through before moving to the next.

Finisher: Wall squat hold for as long as you can! Aim for 60 seconds or more!

Repeat these 3 exercises back to back with minimal rest. Repeat 4x for time.

Box Squats

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Triset #1

Repeat these 3 exercises 4x with minimal rest. You got this!

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Triset #2

Triset time! Repeat these three exercises back to back with minimal rest. Repeat 4x

Sumo RDL

- 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

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

Jump squats in and out

Triset #3

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

Wall sit

Home- Lower Body Sculpt

Nikki

Gym- Full Lower

Gym- Glute Focused

Great workout to start with after taking a long break.

Home- Lower Body Sculpt

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