Name: Playbook - Nikki McGrath - W7/D2 Lower Body Sculpt
Uploaded: 2024-04-18T17:46:59.031Z
Duration: 35 min
Description: W7/D2 Lower Body Sculpt

Go do my Lower Body Warm up- you can find it in my WARM UP COLLECTION.

Alright you guys- this workout is going to get the burn on. 

We have 50 reps for each exercise: note, for the reverse lunges, you’ll do 25 reps each side 

I want you to set your timer for 30-35 minutes and do as many rounds as you can. 

Remember to break it up: do 5 sets of 10, 2 sets of 25, etc. 
You can do this!
Tone & sculpted legs here we come!

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

Alright you guys- this workout is going to get the burn on. 

We have 50 reps for each exercise: note, for the reverse lunges, you’ll do 25 reps each side 

I want you to set your timer for 30-35 minutes and do as many rounds as you can. 

Remember to break it up: do 5 sets of 10, 2 sets of 25, etc. 
You can do this!
Tone & sculpted legs here we come!

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. Squat as deep as you can, and return up. Repeat rep.

Air squats

- 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

- 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

Reverse Lunge Pulses

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

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. 

Start with a narrow stance squat. Ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a wide stance squat, keeping knees bent. Repeat, alternating the stances with each rep.

Jump squats in and out

Leg Day Circuit

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

W7/D2 Lower Body Sculpt

Rebekah

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

W7/D2 Lower Body Sculpt

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