Name: Playbook - Nikki McGrath - Gym- Full Lower
Uploaded: 2024-04-10T18:05:03.290Z
Duration: 55 min
Description: Gym- Full Lower

Nikki

This leg day is going to start off with a barbell goblet squat to reverse lunge superset. Repeat 4x

The next part of this workout will be barbell squats- 4 dropsets = where you’ll go up in weight each round, and simultaneously go down in reps. 

Next we’ll move into barbell hip thrusts: 4 sets of 15.

We’ll finish up with cable glute kickbacks.

Have fun and know that you GOT THIS.

Repeat these 2 exercises back to back with minimal rest. Repeat 4x.

- Elevate heels onto a weight plate, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- place the barbell on your upper back/traps area. 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

Barbell heels elevated goblet squat

Reverse Lunge Pulses

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

Barbell back squat

- 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

- 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

For this exercise, progress in weight with each round.

Barbell hip thrusts PWO

- 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 Lower

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