Name: Playbook - Nikki McGrath - W2/D2 Lower Body
Uploaded: 2023-03-23T17:42:41.229Z
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!

- 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

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

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!

- 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

Banded Squat Walk

Tabata #2

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

Dumbbell bulgarian split squat

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!

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

Reverse Lunge Pulses

Tabata #4

The B stance Bridge is essentially a supported single bridge. You want to imagine that all your “weight” is in your working heel. 

Sit on the bench with your weight in your lap. Lower down into a bridge position. 

Ensure that your back and shoulders are pressing into the bench, and your chin is tucked in. 
Ensure that your heel is directly underneath your knee. If your heel is too far away from your glutes, you’ll feel it more in your hamstrings. If your heel is too close, you’ll feel it in your quads and knees. 
Ensure that your leg is inline with your hip, and not out at an angle. 
From here, post the supporting leg out to the side at a 45 degree angle. Balance the dumbbell on your leg with your hands up supporting the top.

Now, rep it out! You got this (: 

Make sure you switch sides

B. Stance Bridge

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

Banded Wall Sit with abduction

FINISHER

W2/D2 Lower Body

W2/D2 Lower Body

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