Name: Playbook - Nikki McGrath - W7/D2 Lower Body Sculpt
Uploaded: 2023-03-23T17:42:41.285Z
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!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

Reverse Lunge Pulses

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Leg Day Circuit

Get your booty band on! Repeat this circuit 3x for time. You got it!

Banded Squat Walk

Banded Wall Sit with abduction

FINISHER

W7/D2 Lower Body Sculpt

W1/D1 Full Body Sculpt

W1/D2 Lower Body

W7/D2 Lower Body Sculpt

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