Name: Playbook - Raquel Santos - BIG LEG DAY 🥵 5/20
Uploaded: 2024-03-21T05:32:58.257Z
Duration: 75 min
Description: BIG LEG DAY 🥵 5/20

1️⃣ Back squat - 4x20

2️⃣ Dumbbell reverse lunges - 3x12 each side

3️⃣ Barbell RDLs - 5x6

4️⃣ Dumbbell walking lunges - 3x15 each way

5️⃣ SUPERSET: 
- Dumbbell curtsy lunges - 4x12 each side
- Jump squats - 4x20

6️⃣ FINISHER: 
- Sled push & pull back - 4x1 lap down and back or 1 min down and back
- Kettlebell swings - 4x20

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Dumbbell walking lunges

- Dumbbell curtsy lunges - 4x12 each side
- Jump squats - 4x20

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset

- Sled push & pull back - 4x1 lap down and back or 1 min down and back
- Kettlebell swings - 4x20

Sled push and pull back

- 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

BIG LEG DAY 🥵 5/20

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