Name: Playbook - Nikki McGrath - W5/D3 Full Lower
Uploaded: 2024-10-10T20:04:03.176Z
Duration: 50 min
Description: W5/D3 Full Lower

Go do my Lower Body Warm Up, located in my WARM UPS Collection.


Alright, let’s finish this week strong! Full Lower coming atcha 🔥

Today we have a mix of my favorite leg day staples- remember to breathe, and focus on the muscles you’re working. You got this!

Finisher: 10 Minute Incline Walk

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. 

Now, for this exercise, you’re going to start with putting a bumper plate down on the ground. Ensure that it’s underneath the barbell so you can press up through the bar safely. 

Next, set your heels up onto the plate, ensuring that your toes are pointed forward, and knees are inline with your toes. 

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. Repeat rep.

Barbell Elevated Goblet Squats

- 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

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

Box step up

-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 two exercises back to back with minimal rest. Repeat 4x

For this exercise, start by grabbing the barbell 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. This is the “KAS” =half range of motion. Do 1/2 of the reps in KAS, then the other half with a full range of motion (all the way down and then bring up).

If you want more, HOLD the bridge as long as you can on your last rep. 🔥🔥🔥

Barbell Bridge: KAS into Full

- 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

Superset

W5/D3 Full Lower

Lizzeth

Nikki

W1/D1 Quad Focus

W1/D2 Glute Focus

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Rebekah

W2/D1 Quad Focus

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

W2/D2 Glute Focus

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W3/D1 Quad Focus

W3/D2 Glute Focus

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W4/D1 Quad Focus

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W5/D1 Quad Focus

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W7/D1 Quad Focus

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

W5/D3 Full Lower

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