Name: Playbook - Raquel Santos - LEGS & GLUTES 7/30
Uploaded: 2024-03-21T05:32:58.437Z
Duration: 80 min
Description: LEGS & GLUTES 7/30

1️⃣ Back squat - 4x7

2️⃣ Front squat - 3x8

3️⃣ SUPERSET 
- Leg press - 4x15,12,10,10
- Leg extensions - 4x12

4️⃣ TRISET
- Hip thrusts (barbell or machine) - 3x12
- DB suitcase squat - 3x20,15,10
- Landmine RDLs - 3x20,15,10

5️⃣ TRISET
- KB sumo clean to lateral lunge - 3-4x8 each side
- Reset KB swings - 3-4x15
- Walking DB B-stance RDLs - 3-4x30 total

- 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Leg press - 4x15,12,10,10
- Leg extensions - 4x12

Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

SUPERSET

- Hip thrusts (barbell or machine) - 3x12
- DB suitcase squat - 3x20,15,10
- Landmine RDLs - 3x20,15,10

Hip thrusts (barbell or machine)

DB suitcase squat

Landmine RDLs

TRISET

- KB sumo clean to lateral lunge - 3-4x8 each side
- Reset KB swings - 3-4x15
- Walking DB B-stance RDLs - 3-4x30 total

LEGS & GLUTES 7/30

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