Name: Playbook - Nikki McGrath - W4/D3 Full Lower
Uploaded: 2024-05-20T17:10:15.134Z
Duration: 50 min
Description: W4/D3 Full Lower

Nikki

Go do my Lower Body Warm up- located in my WARM UPS Collection.

For this workout, we’re hitting all things lower. We have a mix of trisets, and heavy pyramid sets. You got this!

Finisher: 10 Minute Incline Walk

This triset will get your legs burning! 

You got this 🙌

Run through the exercises and rest for 30 seconds before starting the next round. Repeat 3x

- 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 lunge

Reverse Lunge Pulses

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

Curtsy Circuit

-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 three exercises back to back with minimal rest. You got this! Repeat 3x

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Bridge Superset:

For this exercise, start by: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

Next, press into the barbell with your upper back/traps (never on your neck!) and press the barbell onto your back. 
As you squat down, ensure that your knees are inline with your 2nd toes. Squat as deep as you can, and return up, pressing through your heels. Repeat rep.

Barbell back squat

- 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

W4/D3 Full Lower

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