Name: Playbook - Nikki McGrath - W4/D2 Lower Body
Uploaded: 2024-04-18T17:37:36.290Z
Duration: 45 min
Description: W4/D2 Lower Body

This Leg day is going to get your glutes on 🥵🔥

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

This workout is a mix of circuits and supersets. Have fun, and know that you got this!

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

Squat focus! You got this. 

This circuit has 4 exercises: repeat 4x with minimal rest. 

You got this!

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

- 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

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side.
- Alternate sides

Dumbbell curtsy 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 jump as high as you can. Land in a squat, keeping knees bent. Repeat.

Jump squats

Squat Circuit

A superset is two exercises back to back: repeat 4x through with minimal rest.

- 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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

RDL Superset:

This circuit is going to get your glutes on fiaaarrreee🔥 Good luck, you got this! 

Repeat the 4 exercises 4x through with minimal rest.

Note: 
After you finish the 10 reps for the  DB Bridge, head STRAIGHT into the DB KAS bridge for 8 reps. Once you finished the KAS Bridge reps, hold the bridge for as long as you can.

- 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

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

W4/D2 Lower Body

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