Name: Playbook - Raquel Santos - LEGS & BOOTY (Mon 1/9)
Uploaded: 2024-03-21T05:32:58.681Z
Duration: 65 min
Description: LEGS & BOOTY (Mon 1/9)

Warm up: 
- Banded hip thrusts x15-20
- Banded squat pulses x15-20
Repeat 2-3x

1️⃣ Barbell Back squat - 5x5 (1-2 warm up sets before starting working sets)

2️⃣ SUPERSET
- Landmine RDL - 4x8
- Goblet pistol squat - 4x8 each side 

3️⃣ SUPERSET 
- B-Stance goblet squat - 3-4x10 each side 
- Standing DB calf raises - 3-4x15

4️⃣ SUPERSET
- B-Stance good morning - 3x8 each side
- Lying DB leg curl - 3x15

5️⃣ Hip thrust (machine, barbell, or dumbbell) - 4x12 w/slow eccentric 

6️⃣ (OPTIONAL) FINISHER 
- KB walking lunges - 10x10,9,8,7,6,5,4,3,2,1
- Double KB swings - 10x10,9,8,7,6,5,4,3,2,1

Banded hip thrust

Banded squat pulses

Warm up

- 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

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Goblet single leg box squat

Superset 1

B-stance goblet squat

Standing dumbbell calf raises

Superset 2

B-stance good morning

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Superset 3

Hip thrust (machine, barbell, or dumbbell)

Kettlebell walking lunges

Double kettlebell swings

(Optional) Finisher

LEGS & BOOTY (Mon 1/9)

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

LEGS & BOOTY (Mon 1/9)

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