Name: Playbook - Nikki McGrath - W1/D2 Lower Body
Uploaded: 2023-03-23T17:42:41.218Z
Duration: 45 min
Description: W1/D2 Lower Body

Start off with my Lower Body Warm Up- you can find this in my WARM UP Collections.

Today’s Lower Body Workout is a mix of glute building exercises. 

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

Have fun & remember that you got this!

- 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

Superset = 2 exercises back to back with minimal rest in between.

Tip: Remember to go slowwww and really think about mind-muscle connection.

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Dumbbell curtsy squat

- 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

Superset: Curtsy squat & Box Jumps

B. Stance Bridge

- 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

Superset: B stance Bridge & Sumo Squats

- 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

- 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

Superset: RDL & Kettlebell Swing

Get your booty band on! Repeat this circuit 3x for time. You got it!

Banded Squat Walk

Banded Wall Sit with abduction

FINISHER

W1/D2 Lower Body

W1/D2 Lower Body

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