Name: Playbook - Nikki McGrath - W2/D2 Lower Body
Uploaded: 2024-04-18T17:37:36.262Z
Duration: 35 min
Description: W2/D2 Lower Body

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

Lower Body Tabata here we go! 
Today’s Leg Day workout is focusing on one of my favorite HIIT Styles- Tabata! 

Tabata is 20 seconds of exercise immediately followed by 10 seconds of rest. A Tabata is 8 rounds of that- so, 1 round is 20 seconds followed by 10 seconds. 

The workout flow has 5 separate Tabatas: after all 8 rounds are completed, you have a HIIT interval! 
45 seconds of Squat jumps. 

Note: Tabata’s 1,3, & 5 focus on one exercise, while 2 & 4 have two exercises to superset. 

Rest for 60 seconds before moving to the next Tabata.

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

You got this!

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

Squat jacks

Tabata #2! 

For this Tabata, we are going to be doing two exercises back to back for 4 rounds. The First Round will be Dumbbell Hip abduction, and the Second Round will be Banded Squat Walk. 

Remember to switch sides on the hip abduction. 

The burn is real with this one!🥵 you got this!

- 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

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Tabata #2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Do 4 rounds on one leg, then switch and do 4 rounds on the other

Dumbbell bulgarian split squat

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a squat, keeping knees bent. Repeat.

Jump squats

Tabata 4! 

For this Tabata, we are going to be doing two exercises back to back for 4 rounds. Round 1 will be Reverse lunges, and Round 2 will be Reverse Lunge pulses. 

As soon as you’ve finished round 1 & 2, switch sides and do the same thing on the other leg. Repeat 4x

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

Reverse Lunge Pulses

Tabata #4

Jump skiers

For this exercise, start seated on the mat. 
Grab the weight and rest it on your thighs, and bring your feet in at a 90 degree angle, ensuring they are inline with your hips and under your knees. 

From here, press your mid back into the bench and lift yourself up.

From here, take one leg out to the side and press lightly through your heal. Take the weight onto the working leg and balance it on one side. 

I want you to imagine this leg as your supporting leg- the other leg will be your working leg.

Rep out the reps on one leg, then switch to the other.

B. Stance Bridge

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

Start with a narrow stance squat. Ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a wide stance squat, keeping knees bent. Repeat, alternating the stances with each rep.

Jump squats in and out

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

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

Grab a booty band and put it on right above your knees. 

As you squat down, ensure that your knees are inline with your 2nd toes. Squat as deep as you can, and side step one side, then the other for 60 seconds. 

Tip: stay as low as you can!

W2/D2 Lower Body

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