Name: Playbook - Raquel Santos - LEG DAY (QUAD FOCUS) 5/24
Uploaded: 2024-03-21T05:32:58.254Z
Duration: 75 min
Description: LEG DAY (QUAD FOCUS) 5/24

1️⃣ Front squat - 3x10

2️⃣ Back squat - 3x10

3️⃣ Barbell split squats - 3x10 each side

4️⃣ SUPERSET: 
- Elevated sumo squat - 3x20
- Dumbbell walking lunges - 3x12 each way

5️⃣ SUPERSET: 
- Reverse hack squat - 4x10-12
- Single leg extension - 4x10-12 each leg 

6️⃣ FINISHER: 
- Contralateral Bulgarian split squat- 3x10 each side
- Dumbbell leg extension iso hold - 3xfailure

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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

Barbell split squat

- Elevated sumo squat - 3x20
- Dumbbell walking lunges - 3x12 each way

- 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

Elevated dumbbell sumo squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Superset 1

- Reverse hack squat - 4x10-12
- Single leg extension - 4x10-12 each leg

- 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

Single leg extension

Superset 2

- Contralateral Bulgarian split squat- 3x10 each side
- Dumbbell leg extension iso hold - 3xfailure

LEG DAY (QUAD FOCUS) 5/24

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