Name: Playbook - Raquel Santos - LOWER BODY 2 (Quad Focused)
Uploaded: 2023-12-14T21:20:06.889Z
Duration: 75 min
Description: LOWER BODY 2 (Quad Focused)

LOWER BODY 2 (Quad Focused)
Fri 12.8.23

Warm up/glute activation: 
- Lateral band walks x20 each way
- Banded kickbacks x20 each side
- Banded glute bridges x20-30
Repeat 1-2x

1. Superset:
- Hack squat - 5x10
- BW Walking lunges - 5x20

2. Belt Squat Machine - 4x10-12 *Modification: Elevated DB/KB sumo squat 

3. Leg press - 4x6

4. Superset: 
- Goblet hold single sided Cossack squat - 3x8 each side 
- Assisted high box step up - 3x10-12 each side

5. Superset: 
- Deficit sissy squat - 3-4x10 *Modification: Spanish squats or jump squats 
- B-Stance RDL - 3-4x12 each side 

6. Superset: 
- Hip abductor machine - 3x30 *Modification: seated banded abductions 
- Single DB/KB alternating step out sumo deadlifts - 3x20 (10 each side)

*Optional Finisher*
- Weighted/Banded Hip thrust - 2xtil failure or 1x100

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

20 lateral walks each way

Lateral band walk (knees)

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Glute bridge with hold

Glute Activation Warm Up (1-2 rounds)

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Superset (4-5 sets)

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

*Modification: Elevated DB/KB sumo squat

Belt squat machine

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Goblet hold single sided Cossack squat

- Hold weight in opposite hand and a wall or some sort of support with the other
- Slightly hinge forward with upper body 
- Push off of working leg to bring yourself up and then slowly lower down with control

3x10-12 each side

Assisted high box step up

Superset

*Modification: Spanish squats or jump squats

(Weighted) deficit sissy squat

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

Superset (3-4 sets)

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

Abductor machine

Single DB/KB alternating step out sumo deadlifts

Weighted/Banded Hip thrust

*Optional Finisher*

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