Name: Playbook - Raquel Santos - LEG DAY 1 (Hammy/Glute Focused)
Uploaded: 2024-03-21T05:32:59.213Z
Duration: 75 min
Description: LEG DAY 1 (Hammy/Glute Focused)

LEG DAY 1 (Hammy/Glute Focused)
Mon 12/18/23

1. Barbell back squat w/2s pause - 4-5x5

2. Barbell back squat - 2-3x10

3. Deficit Landmine sumo deadlift - 5-6x8

4. Superset: 
- Weighted deficit clamshell - 3-4x15 each side
- Med ball hamstring curls - 3-4x12

5. Superset: 
- Landmine B-stance RDL - 3x10-12 each side
- B-stance DB hip thrust - 3x12-15 each side 

6. Walking lunges (barbell or dumbbell) - 5x10 w/30s rest in between sets

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- 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

Deficit Landmine sumo deadlift

Weighted deficit clamshells

Med ball hamstring curls

Superset

Landmine B-stance RDL

B-stance dumbbell hip thrust

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

LEG DAY 1 (Hammy/Glute Focused)

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

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

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

LEG DAY 1 (Hammy/Glute Focused)

More workouts from Raquel Santos