Name: Playbook - Nikki McGrath - W7/D3 Full Lower
Uploaded: 2023-08-17T21:49:55.760Z
Duration: 50 min
Description: W7/D3 Full Lower

Make sure you do my lower body warm up- located in my WARM UPS Collection.

For today’s Full Leg Day, we are hitting the staples. Remember to go slow and really focus on what your lifting and engage your muscles. 

You got this!

Finisher: 10 Minute Incline Walk

For this exercise, start by: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

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, pressing through your heels. Repeat rep.

Barbell back squat

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split 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

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

W7/D3 Full Lower

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