Name: Playbook - Raquel Santos - LEG DAY (Quad Focused)
Uploaded: 2023-12-16T03:30:35.938Z
Duration: 75 min
Description: LEG DAY (Quad Focused)

LEG DAY (Quad Focused)
Thurs 12.14.23

1. Triset: 
- Goblet Hold lateral step up knee drive - 3x10-12 each side
- Weighted sumo squats - 3x15
- BW sumo squat pulses - 3x20-30 pulses

2. Leg extensions - 10x5 (with 10s rest in between)

3. Superset: 
- Smith machine split squat - 3x12,10,8 each side (increase weight as reps decrease) *Modification: use dumbbells or barbells
- Ground base machine RDL - 3x10-12 *Modification: use dumbbells 

4. Superset: 
- Hack squat - 4x10-12
- Hip thrust w/pulse + 2s pause - 4x10-12

5. Superset: 
- Barbell back squat (narrow stance) - 3-5x20
- BW jump squats - 3-5x20 *Modification: 30s wall sit or BW squat to calf raise

Goblet hold lateral step up knee drive

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Bodyweight sumo squat pulses

Triset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Increase weight as reps decrease
*Modification: use dumbbells or barbells

Smith machine split squat

Ground base machine RDL

Superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Use smith machine, barbell, or glute drive/hip thrust machine

Smith machine hip thrust w/pulse + 2s pause

- 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 - close stance

*Modification: 30s wall sit or BW squat to calf raise

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

Jump squats

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