Name: Playbook - Nikki McGrath - W1/D1 Quad Focus
Uploaded: 2023-03-23T17:43:09.699Z
Duration: 60 min
Description: W1/D1 Quad Focus

Nikki

Go do my Lower Body Warm up, located in my WARM UPS Collection.

Alright team, HERE WE GO!🥳🏋️‍♀️

Day 1 of my Booty Sculpt Program! 

My “Quad Focus” days are going to focus on just that- your quads. These exercises are selected to tone and strengthen your thighs while simultaneously burning fat. 

Today’s workout is a mix of single exercises with sets, as well as circuits. 

If you want more, try my quad finisher 🔥⚠️

- 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

Alright here we go! We have 3 exercises that you’ll run through with minimal rest. Repeat 3x for time.

- 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

- 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

- 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

American kettlebell swing

Triset

- 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

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

Dumbbell bulgarian split squat

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

W1/D1 Quad Focus

W1/D2 Glute Focus

W1/D3 Full Lower

W2/D1 Quad Focus

The pump I got from this workout was crazy! Thank you Nikki!

W1/D1 Quad Focus

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