Name: Playbook - Nikki McGrath - W3/D2 Lower Body Sculpt
Uploaded: 2024-04-18T17:37:36.276Z
Duration: 45 min
Description: W3/D2 Lower Body Sculpt

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

Today’s lower body workout has 3 circuits. 

Each circuit has 3 exercises that will be completed with minimal rest in-between. Repeat each round 4x. 

Have fun and remember to really THINK about what you’re working!☺️

If you have extra time and want more, check out the FINISHER circuit.

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

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

- 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

Circuit 1

- 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

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Circuit 2

- 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

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

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 do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

Squat jacks

Circuit 3

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

Finisher

W3/D2 Lower Body Sculpt

Rebekah

One of my favorite. Easy to do at home and still gives me a challenge.

W3/D2 Lower Body Sculpt

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