Name: Playbook - Nikki McGrath - W1/D3 Full Lower
Uploaded: 2023-08-17T21:49:55.678Z
Duration: 60 min
Description: W1/D3 Full Lower

Nikki

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

Alright, here we go 🙌🔥🏋️‍♀️ Day 3 of my Booty Sculpt Program 🍑

FULL LOWER: these days are on Friday for a reason-you’re going to need two rest days after these workouts! 
Full Lower incorporates it all: quads & hammies & glutes- and everything in between. 

Today’s workout is a mix of supersets and single exercises with sets. You got this!

Finisher: 10 Minute Incline Walk

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Rep count is for each leg

Single leg RDL: Bench variation

Deadlift Superset

- 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

B. Stance Bridge

Barbell Superset

For this exercise, start by grabbing the barbell and resting it on your thighs. Press up into a bridge, ensuring your knees are inline with your heels.
From here, slowly lower down into a half bridge, and bring up. This is the “KAS” =half range of motion. Do 1/2 of the reps in KAS, then the other half with a full range of motion (all the way down and then bring up).

If you want more, HOLD the bridge as long as you can on your last rep. 🔥🔥🔥

Barbell Bridge: KAS into Full

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

W1/D3 Full Lower

Community

More workouts from Nikki McGrath