Name: Playbook - Raquel Santos - AT-HOME LEGS & BOOTY 9/24
Uploaded: 2024-03-21T05:32:58.520Z
Duration: 60 min
Description: AT-HOME LEGS & BOOTY 9/24

CIRCUIT 1: 
- DB curtsy lunges - 3x12 each side
- Banded jump squats - 3x20
- Bulgarian split squat - 3x12 each side
- Alternating DB forward lunges - 3x20
- Banded clamshells- 3x15 each side 
- Banded rainbow kickbacks - 3x15 each side 

CIRCUIT 2: 
- Lateral lunge pulses - 3x10 each side 
- Goblet squat - 3x20
- Banded wide RDLs - 3x15
- Sumo squat pulses - 3x20

DB curtsy lunges

Banded jump squats

Contralateral Bulgarian split squat

Alternating DB forward lunges

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Rainbow kickbacks

CIRCUIT 1

Lateral lunge pulses

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Banded wide RDL

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

CIRCUIT 2

AT-HOME LEGS & BOOTY 9/24

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

AT-HOME LEGS & BOOTY 9/24

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