Name: Playbook - Raquel Santos - LEGS & BOOTY (Quad Focused) 6/21
Uploaded: 2024-03-21T05:32:58.345Z
Duration: 65 min
Description: LEGS & BOOTY (Quad Focused) 6/21

1️⃣ Barbell Bulgarian split squat - 4x6 each side

2️⃣ SUPERSET 
- Deficit Barbell hip thrust - 4x8-10
- X-band walks - 4x20 each way

3️⃣ SUPERSET 
- Cable rope RDLs (slow eccentric) -  3x10-12
- DB lateral lunge w/knee raise - 3x10 each side 

4️⃣ SUPERSET 
- Wide stance sumo box squat (slow eccentric) - 3x8
- Double rep DB walking lunges - 3x16 total (8 each way)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Deficit Barbell hip thrust - 4x8-10
- X-band walks - 4x20 each way

Deficit Barbell hip thrust

X-band lateral walks

Superset 1

- Cable rope RDLs (slow eccentric) -  3x10-12
- DB lateral lunge w/knee raise - 3x10 each side

Cable rope RDLs (slow eccentric)

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Dumbbell lateral lunge w/ knee to chest

Superset 2

- Wide stance sumo box squat (slow eccentric) - 3x8
- Double rep DB walking lunges - 3x16 total (8 each way)

LEGS & BOOTY (Quad Focused) 6/21

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