Name: Playbook - Raquel Santos - LOWER BODY 1
Uploaded: 2023-12-06T04:13:47.387Z
Duration: 75 min
Description: LOWER BODY 1

LOWER BODY 1
Mon 12.4.23

1. Back squat - 4x6-8 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2. Romanian deadlift (barbell or dumbbells) - 5x10 *2-3s eccentric

3. Landmine goblet squat w/pulse - 4x10-12

4. Superset: 
- Goblet hold deficit split squat - 4x6-8 each side *2s pause at bottom 
- KB single leg deadlift - 4x10-12 each side

5. Superset: 
- Adductor machine - 3x30 *Modification: band adductions x15 each side 
- 45 degree walking lunges - 3x30 total (15 each way) *use dumbbells or just bodyweight 

*Optional Finisher*
- Reverse Hyperextensions - 2-3xtil failure

- 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

4x6-8

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Landmine goblet squat w/pulse

Goblet hold deficit split squat

Kettlebell single leg deadlift

Superset

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

3x30 total (15 each way) *use dumbbells or just bodyweight

45 Degree walking lunges

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

LOWER BODY 1

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

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LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

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Booty & Core Finisher

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

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BOOTY DAY

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GLUTES & HAMSTRINGS (HOME OR GYM)

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QUAD FOCUSED LEG DAY (AT-HOME)

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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

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