Name: Playbook - Nikki McGrath - W8/D3 Full Leg Day
Uploaded: 2023-08-17T21:49:55.773Z
Duration: 50 min
Description: W8/D3 Full Leg Day

Nikki

Make sure you go do my Lower Body Warm Up- located in my Warm UPS Collection.

CONGRATULATIONS for completing the last 7 & 1/2 weeks of My Booty Sculpt Program! I’m so proud of you, thank you for being here 💛

Today’s your last workout from this program- however, I HIGHLY RECOMMEND starting this program again from the start and doing it again- consistency is key in achieving any goal🙌

For today, we have a Full LEG DAY. Hit it hard- run through the exercises remembering to focus on the muscles your working. You got this!

Finisher: 10 Minute Incline Walk

- 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)

- 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

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

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

Repeat these 3 exercises back to back with minimal rest. 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
- Rep count is for each leg

Single leg RDL: Bench variation

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.

Dumbbell sumo squat

Triset

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

W8/D3 Full Leg Day

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