Name: Playbook - Nikki McGrath - W6/D1 Quad Focus
Uploaded: 2023-08-17T21:49:55.737Z
Duration: 50 min
Description: W6/D1 Quad Focus

Nikki

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

Week 6, whoop whoop! Today we will be focusing on Sculpting, toning, and strengthening our thighs. 

We have a series of stand alone exercises with sets. We will end our workout on a lunge triset. 

If you want more, opt in for my Quad Day Finisher. 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

- 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

Lunges, here we go! Repeat these 3 exercises with minimal rest for 3 rounds. You got this!

- 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

Reverse Lunge Pulses

For this exercise, step back into a reverse lunge, ensuring your feet are hip distance apart. Make sure your front foot is inline with your heel.

Press through your back toe, and aim to have your knee bent at a 90 degree angle.. 

Keep your chest up, and back straight. Engage through your core. Hold for desired time.

Hold on one side, then repeat to the other side.

Reverse Lunge Hold

Lunge Triset

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

W6/D1 Quad Focus

Lizzeth

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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

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W3/D1 Quad Focus

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W4/D2 Glute 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 😱

W6/D1 Quad Focus

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