Name: Playbook - Nikki McGrath - W8/D1 Quad Focus
Uploaded: 2024-05-20T17:10:15.181Z
Duration: 50 min
Description: W8/D1 Quad Focus

Make sure you go do my Lower Body Warm up, located in my warm up collection.

Whew team- today’s Leg Day is going to get your legs on fire. Run through the exercises as programmed- remember to zone in on yourself and focus on what you’re working- you GOT THIS! 

Go low and SLOW👏

Optional: Quad day Finisher 🔥🔥🔥

- 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

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. 

Now, for this exercise, you’re going to start with putting a bumper plate down on the ground. Ensure that it’s underneath the barbell so you can press up through the bar safely. 

Next, set your heels up onto the plate, ensuring that your toes are pointed forward, and knees are inline with your toes. 

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. Repeat rep.

Barbell Elevated Goblet Squats

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

Dumbbell bulgarian split squat

Repeat these two exercises back to back with minimal rest

- 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

- 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

Superset

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

W8/D1 Quad Focus

Lizzeth

Nikki

W1/D1 Quad Focus

W1/D2 Glute Focus

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

W2/D3 Full Lower

W3/D1 Quad Focus

W3/D2 Glute Focus

W3/D3 Full Lower

W4/D1 Quad Focus

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W5/D1 Quad Focus

W5/D2 Glute Focus

W5/D3 Full Lower

W6/D1 Quad Focus

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W7/D1 Quad Focus

My glutes are screaming…definitely going to feel this tomorrow 😱

W8/D1 Quad Focus

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