Name: Playbook - Raquel Santos - LEGGIES & BOOTY
Uploaded: 2024-03-21T05:32:58.270Z
Duration: 75 min
Description: LEGGIES & BOOTY

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squat

- Single leg press - 3x10 each side
- Single leg extension - 3x12 each side

Single leg press

Single leg extension

Superset

- 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

Lying leg curl - 4x15,12,12,12
Hip abduction - 4x20

Lying leg curl

Hip abduction machine

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Smith machine curtsy lunge - 3x12 each side
Smith machine wide stance squat - 3x12

Smith machine curtsy lunge

Smith machine wide stance squat

Smith Machine Superset

KB wall sit - 2-3xtil failure
KB regular to pendulum swings - 2-3x12

LEGGIES & BOOTY

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