Name: Playbook - Nikki McGrath - W4/D1 QUADS & CALVES
Uploaded: 2025-02-13T19:40:58.859Z
Duration: 65 min
Description: W4/D1 QUADS & CALVES

Danielle

Happy New Week Team! 

Today’s Leg Day will be focusing on toning and strengthening your legs. Focus on the muscles you are working on, and remember proper form and technique is more important than heavy weights.

For best results: Finish w/ 10-12 minutes of an incline walk, stair stepper, bike ride, or run.

Repeat these two exercises back to back with minimal rest.

- 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

Back Squat Superset

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

Calf raises

This triset is going to get those legs pumped!
Do 12 weighted goblet squats straight into bodyweight goblet squats TILL FAILURE, straight into jump squats. Rest, then repeat 3x.

For this exercise: 
Pick up that weight and go TILL FAILURE, then drop the weight and go till failure with just bodyweight: aim to hit 15-20 reps total.

-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

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

Jump squats

Quad Burner triset

Just think- this only “hurts so good” because it’s building muscle! Here are the deets: 
Start with weighted lunges- do 10 on one side, then head straight into 15 pulses on that same leg. Then, hold for 30 seconds (you got this!) and then rest. Repeat, other leg, then do 3 rounds total.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

For this exercise, step back into a reverse lunge, ensuring your feet are hip distance apart. Make sure your front foot is inline with your heel.

Press through your back toe, and aim to have your knee bent at a 90 degree angle.. 

Keep your chest up, and back straight. Engage through your core. Hold for desired time.

Hold on one side, then repeat to the other side.

Reverse Lunge Hold

Reverse Lunge Pulses

Lunge Triset

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

Wall sit

W4/D1 QUADS & CALVES

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D4: PUSH & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 PULL & ABS

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

That burn was intense! Great upper body day 🔥

W4/D2 PULL & ABS

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W4/D1 QUADS & CALVES

Community

More workouts from Nikki McGrath