Name: Playbook - Raquel Santos - AT-HOME LOWER BODY
Uploaded: 2024-03-21T05:32:59.115Z
Duration: 60 min
Description: AT-HOME LOWER BODY

11.13.23

Superset:
- Elevated DB sumo squat - 3-4x20
- DB curtsy lunge knee drive - 3-4x12 each side 

Superset:
- Bulgarian split squat - 3-4x12 each side
- B-stance DB hip thrust - 3-4x15 each side 

Superset: 
- Seated band abductions - 3-4x30
- Deficit DB sumo deadlift - 3-4x15-20

Single leg assisted stiff leg deadlift - 3x12-15 each side

Single leg elevated hamstring hip thrust - 3x15 each side

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

3-4x20

Elevated dumbbell sumo squat

Dumbbell curtsy lunge + knee drive

Superset (3-4 sets)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squat

Place legs hip width apart and tilt your knees slightly outwards. Put your left foot slightly in front of the right. The left (front leg) will be your balancing leg. Move on to your left heel so you are taking off a bit of the load on this side, but dip your heel into the ground to provide some balance.

B-stance DB hip thrust

Seated banded abductions

Deficit DB sumo deadlift

Single leg assisted stiff leg deadlift

Single leg elevated hamstring hip thrust

AT-HOME LOWER BODY

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

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

AT-HOME LOWER BODY

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