Name: Playbook - Nikki McGrath - W5/D2 Lower Body Sculpt
Uploaded: 2024-04-18T17:37:36.302Z
Duration: 40 min
Description: W5/D2 Lower Body Sculpt

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

Today’s Leg day is a series of different circuits, each having a different time frame to focus on. Set your timer and rep it out!

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

Repeat these 2 exercises over and over for 6 minutes. You got this 🙌

- 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

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

6 Minute Circuit

- 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

- 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

Banded Squat Walk

8 Minute Circuit

- 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

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

- 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

12 Minute Circuit

Alright, if you want more, here’s your Glute Day Finisher: 

15 KAS Bridges 
15 Full bridge w/ abduction  
Straight into a 60 second hold
Rest for 30 seconds before repeating the circuit. 

Option: you can do this with weight, bands, or neither.

For this exercise, start by grabbing a weight and resting it on your thighs. Press up into a bridge, ensuring your knees are inline with your heels.
From here, slowly lower down into a half bridge, and bring up. Repeat for reps.

Elevated KAS dumbbell glute bridge

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

For this exercise, begin on the floor, or bench. Bring your legs in until your knees are bent at 90 degrees. Ensure your heels are underneath your knees, with feet slightly turned out.

Engage through your abdominals, and press your low back and glutes up into the air simultaneously. Hold until desired time is reached.

W5/D2 Lower Body Sculpt

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