Name: Playbook - Nikki McGrath - W6/D2 Lower Body Sculpt
Uploaded: 2024-04-18T17:37:36.313Z
Duration: 45 min
Description: W6/D2 Lower Body Sculpt

Do my Leg Day warm up- you can find it in my WARM UPS Collection.

Today’s Leg Day has three trisets: repeat each one 4x through before moving to the next.

Finisher: Wall squat hold for as long as you can! Aim for 60 seconds or more!

Repeat these 3 exercises back to back with minimal rest. Repeat 4x for time.

- 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

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Triset #1

Repeat these 3 exercises 4x with minimal rest. You got this!

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

- 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

Triset #2

Triset time! Repeat these three exercises back to back with minimal rest. Repeat 4x

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Dumbbell bulgarian split squat

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

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 do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

Squat jacks

Triset #3

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

Wall sit

W6/D2 Lower Body Sculpt

Rebekah

One of my favorite. Easy to do at home and still gives me a challenge.

W6/D2 Lower Body Sculpt

More workouts from Nikki McGrath