Name: Playbook - Nikki McGrath - Home- Lower Body Sculpt
Uploaded: 2024-02-21T04:39:05.519Z
Duration: 40 min
Description: Home- Lower Body Sculpt

Today’s Leg day is going to be a series of different circuits, each focusing on certain muscle groups to sculpt and tone. 

If you have extra time and want more, check out the FINISHER circuit.

Quads on fire! Repeat this circuit 4x through for time. You got this!

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

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

Jump squats

Circuit #1

We have a box focused circuit! Use a sturdy box and/or step and let’s do it! 

Repeat the 3 exercises back to back for 5x with minimal rest. 

Remember to breathe and focus on the muscles your working!

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

Circuit #2

Booty Circuit! 
Repeat these 4 exercises 4x through for time. You got this 🙌

- 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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg 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

- 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

Home- Lower Body Sculpt

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