Name: Playbook - Nikki McGrath - W3/D1 Leg Day: Quad Focus
Uploaded: 2024-04-15T18:43:26.278Z
Duration: 50 min
Description: W3/D1 Leg Day: Quad Focus

Nikki

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

Today’s workout is going to be focusing on quads and inner thighs!

You got this- remember to engage your muscles and think about what you’re working. 

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

For this exercise, start by: 

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

Next, press into the barbell with your upper back/traps (never on your neck!) and press the barbell onto your back. 
As you squat down, ensure that your knees are inline with your 2nd toes. Squat as deep as you can, and return up, pressing through your heels. Repeat rep.

Barbell back squat

Repeat these two exercises back to back with minimal rest. You got this!

- Elevate heels onto a weight plate, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- Hold a single dumbbell in the goblet position (two hands on one dumbbell) 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

Dumbbell heels elevated goblet 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

Superset

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

For a squat to curtsy lunge start with grabbing a dumbbell in each hand.

Start with a squat: ensure your feet are hip distance apart, toes pointed forward, and core engaged. As you squat down, make sure you’re keeping your back straight and knees inline with your toes.

As you come up from the squat, Step one leg back behind you at a 45 degree angle.
Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 
Next, squat down in between your leg position, going as low as you can. Make sure you step in back far enough to where you can lunge down with depth. Lunge on the left side, then the right. 

The squat to lunge/lunge is 1 rep.

Squat to curtsy lunge

- 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

For this exercise, step back into a reverse lunge, ensuring your feet are hip distance apart. Make sure your front foot is inline with your heel.

Press through your back toe, and aim to have your knee bent at a 90 degree angle.. 

Keep your chest up, and back straight. Engage through your core. Hold for desired time.

Hold on one side, then repeat to the other side.

Reverse Lunge Hold

Reverse Lunge Pulses

Lunge Triset

Calf raises

W3/D1 Leg Day: Quad Focus

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

 Cassie

W1/D1 Leg Day: Quads

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Shoulders, and Core

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Abs

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

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

W2/D2 Back, Shoulders, and Abs

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

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

W2/D5 Full Leg Day

That back and biceps workout was amazing 🔥

W3/D2 Back, Shoulders, and Abs

W3/D3 Glute Focus

W3/D4 Chest, Triceps, and Core

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, Shoulders, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W3/D1 Leg Day: Quad Focus

Community

More workouts from Nikki McGrath