Name: Playbook - Raquel Santos - Lower Body At Home (Tues 1/17/23)
Uploaded: 2024-03-21T05:32:58.707Z
Duration: 60 min
Description: Lower Body At Home (Tues 1/17/23)

1️⃣ SUPERSET
- Barbell back squat - 4x12
- Single leg DB RDLs - 4x12 each side 

2️⃣ TRISET
- Squat thruster to squat thruster calf raise - 3x10
- DB lateral lunge to knee drive - 3x10 each side 
- DB leg extensions - 3x15

3️⃣ SUPERSET
- DB/KB goblet squat to good morning - 3x12-15
- Lying DB leg curl - 3x20-30

4️⃣ FINISHER: DB Hip thrust - 8x30s on/30s off

- 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

Single leg DB RDLs

Superset 1

Squat thruster to squat thruster calf raise

DB lateral lunge to knee drive

- Seated on a bench with a dumbbell held between or on top of your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions

Triset

DB/KB goblet squat to good morning

Lying dumbbell leg curl

Superset 2

Dumbbell hip thrust

Lower Body At Home (Tues 1/17/23)

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

Lower Body At Home (Tues 1/17/23)

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