Name: Playbook - Nikki McGrath - W2/D5 Full Leg Day
Uploaded: 2023-03-23T17:41:50.649Z
Duration: 50 min
Description: W2/D5 Full Leg Day

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

Nikki

Go do my Lower Body Warm Up- you’ll find it in my WARM UPS Collection.

Let’s do this! End of week 3, let’s finish strong! 
This Full Lower workout will get those legs strong and toned. 

The first part of todays workout is a superset. Then you’ll head into single exercises for sets. Remember to breathe. Focus on what you’re working.

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Squat focus! You got this: remember to breathe and focus on ensuring good form and technique.

Do the 2 exercises back to back  with a minute rest in between. Repeat 3x

- 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

- 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

Superset #1

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat on the same leg. 
- Once rep count is completed, rest and do the other leg.

Box step up

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

Dumbbell bulgarian split squat

- 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 Bridge: KAS into Full

W2/D5 Full Leg Day

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

Lacey Craig

W1/D3 Glute Day

W1/D4 Shoulders Triceps & Chest

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back & Biceps

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back & Biceps

W3/D3 Glute Focus

W3/D4 Shoulders, Chest, and Triceps

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back & Biceps

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W2/D5 Full Leg Day

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