Name: Playbook - Nikki McGrath - W3/D3 Full Lower
Uploaded: 2023-08-17T21:49:55.700Z
Duration: 50 min
Description: W3/D3 Full Lower

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.

Finisher: 10 Minute Incline Walk

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

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

Superset #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

- 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

Repeat these two exercises back to back with minimal rest.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

For this exercise, start seated on the mat. 
Roll the barbell to you, and bring your feet in at a 90 degree angle, ensuring they are inline with your hips and under your knees. 

From here, press your mid back into the bench and lift yourself up.

From here, take one leg out to the side and press lightly through your heal. I want you to imagine this leg as your supporting leg- the other leg will be your working leg.

Rep out the reps on one leg, then switch to the other.

B-stance Barbell Bridge

Bridge Superset

W3/D3 Full Lower

Lizzeth

Nikki

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Rebekah

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

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My glutes are screaming…definitely going to feel this tomorrow 😱

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