Name: Playbook - Nikki McGrath - W3/D4 Full Leg Day
Uploaded: 2025-11-29T00:15:09.799Z
Duration: 60 min
Description: W3/D4 Full Leg Day

Warm up with 8-10 minutes on the stair stepper or treadmill/bike.

This full leg day workout is going to be focusing on strengthening the glutes, quads, and hamstrings with some of the leg day staples. 

This workout will be slightly different from Monday’s full leg day- same muscle groups, but slightly different approach.

Finish with a wall squat and and an incline walk.

- 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

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

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

Squat Superset

- 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

B Stance RDL

RDL Superset

- Sit down and place the barbell across your hip crease
- Lay down, bend your knees and plant your feet on the ground hip-width apart, a few inches away from your glutes
- Drive your hips up until you form a straight line with your body between your shoulders and knees
- Pause at peak contraction, squeezing your glutes, before you lower the hips back down to starting position with control

Barbell Hip Bridge

Do 8 reps for each side in the B stance Hip Thrust, then do 8 on the other side. Hold for as long as you can.

Hip Thrust Triset: B stance into Full Stance

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

Wall sit

3.0 mph 10 %

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