Name: Playbook - Raquel Santos - LEGS & GLUTES
Uploaded: 2023-02-26T01:13:10.120Z
Duration: 80 min
Description: LEGS & GLUTES

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

KB sumo clean to lateral lunge

Reset KB swings

Walking DB B-Stance deadlifts

LEGS & GLUTES

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

LEGS & GLUTES

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