Name: Playbook - Raquel Santos - LEGS & BOOTY (Thurs 1/12)
Uploaded: 2024-03-21T05:32:58.692Z
Duration: 65 min
Description: LEGS & BOOTY (Thurs 1/12)

1️⃣ Barbell Bulgarian split squat - 5x5 each side 

2️⃣ SUPERSET
- Lateral lunge to lateral step up - 4x8 each side
- B-Stance RDL - 4x12 each side

3️⃣ SUPERSET
- Deficit curtsy lunge - 3-4x8 each side
- Weighted reverse hyperextensions - 3-4x15

4️⃣ Wide leg press - 3x12

5️⃣ SUPERSET
- Glute kickback (machine or cable) - 3x10-12 each side 
- Abductor machine - 3x30

- 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

Lateral lunge to lateral step up

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

Superset 1

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge

Weighted reverse hyperextensions

Superset 2

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Glute kickback machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

LEGS & BOOTY (Thurs 1/12)

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