Name: Playbook - Raquel Santos - LEG DAY 1 (Hammy/Glute Focused)
Uploaded: 2023-12-19T14:53:11.434Z
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: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

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

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

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

LEG DAY 1 (Hammy/Glute Focused)

More workouts from Raquel Santos