Name: Playbook - Raquel Santos - LEGS & BACK (GYM)
Uploaded: 2024-03-21T05:32:59.095Z
Duration: 75 min
Description: LEGS & BACK (GYM)

11.7.23

1️⃣ Superset
- Heels elevated back squat - 4x8
- Pull ups (assisted or regular) - 4x5

2️⃣ Superset
- Barbell or smith machine Bulgarian split squat - 3-4x8 each side
- DB RDL + (2) Rows - 3-4x10

3️⃣ Superset
- Banded leg press or hack squat - 3-4x15
- Flat bench cable donkey kickbacks - 3-4x15-20 each side
*can do these separately if inconvenient to superset

4️⃣ Single leg extension - 3-4x10 each side

5️⃣ One arm bent over row - 3-4x10 each side

6️⃣ Finisher: 5 mins walking lunges (bodyweight or DBs)

- Begin with bar positioned on your upper back and your heels elevated
- 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

Heels elevated barbell back squat

Pull up (assisted or regular)

Superset 1

Barbell or smith machine Bulgarian split squat

DB RDL + (2) Rows

Superset 2

Banded leg press

3-4 sets

*can do these separately if inconvenient to superset

Flat bench cable donkey kickbacks

Superset 3

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

3-4 sets

Single leg extension

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

3-4 sets

One arm dumbbell rows

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Take breaks as needed but the goal is to take as little rest as possible. 
*Modification: bodyweight walking lunges

Dumbbell walking lunges

LEGS & BACK (GYM)

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

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)

LEGS & BACK (GYM)

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