Name: Playbook - Raquel Santos - AT-HOME LEGS & BOOTY
Uploaded: 2023-02-26T01:13:10.164Z
Duration: 60 min
Description: AT-HOME LEGS & BOOTY

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

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

AT-HOME LEGS & BOOTY

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