Name: Playbook - Nikki McGrath - W2/D1 Quad Focus
Uploaded: 2023-03-23T17:43:09.688Z
Duration: 50 min
Description: W2/D1 Quad Focus

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

Week 2, whoop whoop! Great job team for hanging in there and rocking it. 

We have our second quad focused leg day: remember, these exercises are designed to tone and sculpt your leggys. Do em low and slow!

Today’s workout focuses on single exercises with sets. Complete each exercise’s programmed sets before moving to the next.

If you want more, join in on my quad finisher!

- 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

Barbell Elevated Goblet Squats

- 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

- 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

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

W2/D1 Quad Focus

Nikki

W1/D1 Quad Focus

W1/D2 Glute Focus

W1/D3 Full Lower

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

W2/D1 Quad Focus

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