Name: Playbook - Nikki McGrath - W2/D3 Full Lower
Uploaded: 2023-08-17T21:49:55.686Z
Duration: 60 min
Description: W2/D3 Full Lower

Nikki

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

Alright, FULL LOWER here we go!

Today’s workout has a series of heavy lifts, as well as supersets. Remember to breathe and focus on the muscles you are working.

Finish this week strong!

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

- 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

For this exercise, progress in weight with each round.

Barbell hip thrusts PWO

- 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

Sumo RDL

Sumo Superset

- 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

- 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

Leg press (glute 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

W2/D3 Full Lower

Lizzeth

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Rebekah

W2/D1 Quad Focus

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

W2/D2 Glute Focus

W3/D1 Quad Focus

W3/D2 Glute Focus

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W4/D1 Quad Focus

W4/D2 Glute Focus

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W5/D2 Glute Focus

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W7/D1 Quad Focus

My glutes are screaming…definitely going to feel this tomorrow 😱

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