Name: Playbook - Nikki McGrath - W4/D1 Full Body Sculpt
Uploaded: 2024-04-18T17:37:36.285Z
Duration: 35 min
Description: W4/D1 Full Body Sculpt

Happy New week, let’s get it! 

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

Today’s workout is one big AMRAP (as many rounds as possible).
Set your timer for 35 minutes and aim to do as many rounds as you can with good form and technique. You got this! 

Rest when needed. (:

Happy New week, let’s get it! 

Today’s workout is one big AMRAP (as many rounds as possible).
Set your timer for 35 minutes and aim to do as many rounds as you can with good form and technique. You got this! 

Rest when needed. (:

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

1. Stand with your feet hip-width apart and hold a dumbbell or barbell with an overhand grip in front of your thighs.

2. Engage your core, keep your back straight, and slightly bend your knees.

3. Hinge at your hips and lower the weight towards the floor while keeping it close to your body. Your back should remain flat throughout the movement.

4. Lower the weight until you feel a stretch in your hamstrings, making sure to maintain a neutral spine.

5. Once you reach the bottom of the RDL, pull the weight up towards your lower ribcage by bending your elbows and squeezing your shoulder blades together in a rowing motion.

6. Lower the weight back down to the starting position while keeping your back straight and core engaged.

7. Return to the standing position by driving your hips forward and standing tall.

8. Repeat the RDL to back row movement, focusing on the proper form and engaging the targeted muscles in your hamstrings, glutes, back, and shoulders.

RDL to Row

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

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 in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W4/D1 Full Body Sculpt

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