Name: Playbook - Nikki McGrath - Leg Day: Gym
Uploaded: 2023-08-17T21:46:42.701Z
Duration: 45 min
Description: Leg Day: Gym

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

- 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

Superset

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

- 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

- 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

Leg Day: Gym

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