Name: Playbook - Raquel Santos - Legs (Quad Focused) 7/25
Uploaded: 2024-03-21T05:32:58.426Z
Duration: 75 min
Description: Legs (Quad Focused) 7/25

1️⃣ Back squats - 6x25/20/15/10/5/5

2️⃣ SUPERSET:
- Heels elevated goblet squats - 4x12-15
- Weighted wall sit into bodyweight wall sit - 4x30s weighted into 30s bodyweight 

3️⃣ SUPERSET: 
- Lying DB leg curl - 4x12
- Toes elevated DB RDLs- 4x12

4️⃣ SUPERSET 
- Leg press or hack squat - 4x15-20
- Hip thrust (machine or barbell) - 4x15

FINISHER: 
- Bulgarian split squat into forward lunge - 4x8 each side

- 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

- Heels elevated goblet squats - 4x12-15
- Weighted wall sit into bodyweight wall sit - 4x30s weighted into 30s bodyweight

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Weighted wall sit into bodyweight wall sit

SUPERSET 1

Dumbbell lying hamstring curl

Toes elevated DB RDLs

SUPERSET 2

- Leg press or hack squat - 4x15-20
- Hip thrust (machine or barbell) - 4x15

- 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

Legs (Quad Focused) 7/25

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