Name: Playbook - Nikki McGrath - W5/D1 Quad Focus
Uploaded: 2023-08-17T21:49:55.717Z
Duration: 45 min
Description: W5/D1 Quad Focus

Nikki

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

Alright you guys, here we go! New week, new workout 🥳🏋️‍♀️

This workout varies from single exercises to supersets- remember to push yourself where you need to, and rest where you need to. You got this!

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- 10 each leg

Box step up

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

Superset: Quads

- 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

Leg day finisher to get those quads on fire! 

Take that rest- you’re going to need it!

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

Wall sit

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

Jump squats

Quad Day Finisher

W5/D1 Quad Focus

Lizzeth

W1/D1 Quad Focus

W1/D2 Glute Focus

W1/D3 Full Lower

Rebekah

W2/D1 Quad Focus

The pump I got from this workout was crazy! Thank you Nikki!

W2/D2 Glute Focus

W2/D3 Full Lower

W3/D1 Quad Focus

W3/D2 Glute Focus

W3/D3 Full Lower

W4/D1 Quad Focus

W4/D2 Glute Focus

W4/D3 Full Lower

W5/D2 Glute Focus

W5/D3 Full Lower

W6/D1 Quad Focus

W6/D2 Glute Focus

W6/D3 Full Lower

W7/D1 Quad Focus

My glutes are screaming…definitely going to feel this tomorrow 😱

W5/D1 Quad Focus

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