Name: Playbook - Raquel Santos - Legs & Glutes 1 (Mon 1/23)
Uploaded: 2024-03-21T05:32:58.722Z
Duration: 65 min
Description: Legs & Glutes 1 (Mon 1/23)

1️⃣ Barbell back squat - 5x5

2️⃣ Superset
- Landmine single leg deadlift - 4x8 each side 
- Smith machine jump squat - 4x10-12

3️⃣ Triset
- Landmine triple pause squat - 3x8-10 *On each rep, pause halfway down for 2s, pause at bottom for 2s, pause halfway up for 2s
- Landmine deficit calf raise - 3x12
- Spanish squat pulses - 3x20

4️⃣ Superset
- Single DB wide stiff legged deadlift - 3x15
- Lying DB leg curl - 3x12

- 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

Landmine single leg deadlift

Modification: use a dumbbell/kettlebell or just bodyweight

Smith machine jump squats

Superset

*On each rep, pause halfway down for 2s, pause at bottom for 2s, pause halfway up for 2s

Modification: goblet squats or goblet triple pause squats using dumbbell or kettlebell

Landmine triple pause squat

Landmine deficit calf raise

Spanish squat pulses

Triset

Single DB wide stiff legged deadlift

Lying dumbbell leg curl

Legs & Glutes 1 (Mon 1/23)

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)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

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

Legs & Glutes 1 (Mon 1/23)

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