Name: Playbook - Nikki McGrath - W3/D1 Quad Focus
Uploaded: 2023-08-17T21:49:55.690Z
Duration: 40 min
Description: W3/D1 Quad Focus

Nikki

Go do my Lower Body Warm Up-  you can find it in my WARM UP Collection.

Week 3- you guys are rocking it! Way to go 🙌

Back at it with another quad focused leg day. 
Make sure you breathe, and focus on your form and technique. You got this!

If you want more, opt in for my quad finisher ⚠️🔥

- 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 (quad 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

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo 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

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

Dumbbell bulgarian split squat

Leg day finisher to get those quads on fire! 

Take that rest- you’re going to need it!

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

Wall sit

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats

Quad Day Finisher

W3/D1 Quad Focus

Lizzeth

W1/D1 Quad Focus

W1/D2 Glute Focus

W1/D3 Full Lower

Rebekah

W2/D1 Quad Focus

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

W3/D1 Quad Focus

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