Name: Playbook - Nikki McGrath - W8/D2 Lower Body Sculpt
Uploaded: 2024-04-19T16:38:14.939Z
Duration: 40 min
Description: W8/D2 Lower Body Sculpt

Start off with my Lower Body Warm Up- you can find this in my WARM UP Collections.

Today’s Leg day is going to be a series of different circuits, each focusing on certain muscle groups to sculpt and tone. 

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

Quads on fire! Repeat this circuit 4x through for time. You got this!

- 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

- 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

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 jump as high as you can. Land in a squat, keeping knees bent. Repeat.

Jump squats

Circuit #1

We have a box focused circuit! Use a sturdy box and/or step and let’s do it! 

Repeat the 3 exercises back to back for 5x with minimal rest. 

Remember to breathe and focus on the muscles your working!

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

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- 10 each side

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

Circuit #2

Booty Circuit! 
Repeat these 4 exercises 4x through for time. You got this 🙌

- 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

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

Single leg RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit #3

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

Wall sit

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

W8/D2 Lower Body Sculpt

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