Name: Playbook - Raquel Santos - LEG DAY 2 (Quad Focused At Home)
Uploaded: 2024-03-21T05:32:59.231Z
Duration: 60 min
Description: LEG DAY 2 (Quad Focused At Home)

LEG DAY 2 (Quad Focused At Home)
Thurs 12.21.23

Circuit 1: 
- DB RDL x 15
- DB Bulgarian split squat (leaned forward) x8-12e
- Heels elevated DB front or goblet squat x15
- DB Single leg hip thrust x12-15e
3-4 rounds

Circuit 2: 
- DB walking or alternating forward lunges x20-30
- DB kang squat x12-15
- Weighted feet elevated glute bridge x20-30
- Bent leg Copenhagen adductions x15e
3-4 rounds

Finisher: 
- DB or goblet hold alternating step ups - 5x10 w/30s rest

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

- Elevate heels onto a weight plate
- Hold a single dumbbell or kettlebell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell or Kettlebell heels elevated goblet squat

Single leg dumbbell hip thrust

Circuit 1

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

Kang squat

Feet elevated glute bridge

Bent leg Copenhagen adductions

Circuit 2

Alternating dumbbell step ups

LEG DAY 2 (Quad Focused At Home)

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)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

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 2 (Quad Focused At Home)

More workouts from Raquel Santos