Name: Playbook - Raquel Santos - LOWER BODY (Quads/Glutes/Hammies)
Uploaded: 2024-03-21T05:32:59.122Z
Duration: 70 min
Description: LOWER BODY (Quads/Glutes/Hammies)

LOWER BODY (Quads/Glutes/Hammies)
11.16.23

*For the drop sets, you’re aiming to drop your weight by 20-40% on each drop. For example, if you started with 50 lbs, then the next drop would be between 30-40 lbs. 

1.Hack squat or leg press - 4x8

2.Single leg press - 4x6-8 each side 

3.Superset:
- Cable goblet hold low box squat (wide stance) - 4x10-12 *modification: use dumbbell or kettlebell 
- Machine abductions (drop sets) - 4x30 (10 reps, drop 10 reps, drop 10 reps) *modification: use mini band

4.Superset
- Split squat (machine or dumbbells) - 3-4x10 each side
- Assisted lateral step ups - 3-4x10 each side 

5.Superset 
- Landmine goblet hold reverse lunge - 3x12-15 each side
- Landmine B-stance RDL - 3x10-12 each side 
*Do both moves on one leg first before switching sides.

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Single leg press

4x10-12 *modification: use dumbbell or kettlebell

Cable goblet hold low box squat (wide stance)

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

4x30 (10 reps, drop 10 reps, drop 10 reps) *modification: use mini band

Abductor machine (drop sets)

Superset

Split squat (machine or dumbbells)

Assisted lateral step ups

Superset (3-4 sets)

- Landmine goblet hold reverse lunge - 3x12-15 each side
- Landmine B-stance RDL - 3x10-12 each side 
*Do both moves on one leg first before switching sides.

Landmine goblet hold reverse lunges

Landmine B-stance RDL

LOWER BODY (Quads/Glutes/Hammies)

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

Booty & Core Finisher

AT-HOME LOWER BODY

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

LOWER BODY (Quads/Glutes/Hammies)

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