Name: Playbook - Nikki McGrath - W3/D1 Full Body Sculpt
Uploaded: 2024-04-18T17:37:36.258Z
Duration: 40 min
Description: W3/D1 Full Body Sculpt

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

Today we have 8-8-8
8 exercises, 8 reps, and aim for 8 rounds. 

You got this! Remember to breathe and focus on what muscles your working.

Today we have 8-8-8
8 exercises, 8 reps, and aim for 8 rounds. 

You got this! Remember to breathe and focus on what muscles your working.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

For this exercise, start with grabbing a set of dumbbells. 

Ensure your back is straight and your core is engaged. 
From here, lower your arms down by your hips, palms facing out. 

Curl the weights up to your shoulders, then switch direction to have your arms bent, parallel to the floor and palms facing out. From here, press up into your overhead press, ensuring your back is straight and your core is engaged. 

Press evenly through both arms. Lower down and repeat.

Curl to Press

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

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

1. Stand with your feet hip-width apart and hold a dumbbell or barbell with an overhand grip in front of your thighs.

2. Engage your core, keep your back straight, and slightly bend your knees.

3. Hinge at your hips and lower the weight towards the floor while keeping it close to your body. Your back should remain flat throughout the movement.

4. Lower the weight until you feel a stretch in your hamstrings, making sure to maintain a neutral spine.

5. Once you reach the bottom of the RDL, pull the weight up towards your lower ribcage by bending your elbows and squeezing your shoulder blades together in a rowing motion.

6. Lower the weight back down to the starting position while keeping your back straight and core engaged.

7. Return to the standing position by driving your hips forward and standing tall.

8. Repeat the RDL to back row movement, focusing on the proper form and engaging the targeted muscles in your hamstrings, glutes, back, and shoulders.

RDL to Row

- 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

1. Start standing with your feet hip-width apart and holding a dumbbell in each hand at your sides.

2. Step your right foot diagonally behind your left leg, crossing it as if you were doing a curtsy, while simultaneously curling the dumbbells towards your shoulders.

3. Lower your body down into a lunge position, bending both knees to about 90 degrees. Keep your chest up and core engaged.

4. Push through your left heel to return to the starting position while lowering the dumbbells back down to your sides.

5. Repeat the movement on the other side by stepping your left foot diagonally behind your right leg into a curtsy lunge while curling the dumbbells towards your shoulders.

6. Continue alternating between sides, performing a curl with each curtsy lunge to target your biceps and legs simultaneously.

7. Focus on maintaining proper form, keeping your back straight, and engaging your core throughout the exercise.

8. Aim for controlled movements and a full range of motion to maximize the effectiveness of the exercise.

W3/D1 Full Body Sculpt

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