Name: Playbook - Raquel Santos - LEGS & BACK (GYM)
Uploaded: 2023-11-09T13:24:02.208Z
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

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