Name: Playbook - Raquel Santos - BOOTY FOCUSED LEG DAY 7/9
Uploaded: 2024-03-21T05:32:58.388Z
Duration: 70 min
Description: BOOTY FOCUSED LEG DAY 7/9

1️⃣ SUPERSET 
- Barbell Bulgarian split squat - 4x4-6 each side
- Sumo goblet squat - 4x10-12

2️⃣ Reverse hack squat - 4x8, drop 10
(Modification: wide stance back squat or wide stance leg press)

3️⃣ Kneeling single leg curl - 3x12 each side
(Modification: use band or cable)

4️⃣ SUPERSET 
- Seated barbell good morning - 3-4x10
- Cable glute kickbacks - 3-4x15 each side  

5️⃣ TRISET
- Landmine RDL - 3x12
- Feet elevated banded glute bridge abductions - 3x20
- Barbell hip thrusts - 3x30s

- Barbell Bulgarian split squat - 4x4-6 each side
- Sumo goblet squat - 4x10-12

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Sumo goblet squat

SUPERSET

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Kneeling single leg curl

- Seated barbell good morning - 3-4x10
- Cable glute kickbacks - 3-4x15 each side

Seated barbell good morning

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Landmine RDL - 3x12
- Feet elevated banded glute bridge abductions - 3x20
- Barbell hip thrusts - 3x30s

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Feet elevated banded glute bridge abductions

- 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

BOOTY FOCUSED LEG DAY 7/9

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