Name: Playbook - Raquel Santos - MON 10/24 - QUADS & GLUTES
Uploaded: 2024-03-21T05:32:58.606Z
Duration: 60 min
Description: MON 10/24 - QUADS & GLUTES

Misha SWB

1️⃣ Barbell clean - 4x10,8,6,6

2️⃣ SUPERSET
- Alternating counter weighted pistol squats - 4x6-8 each side (modification: assisted pistol for single leg box squats)
- Banded barbell RDL - 4x12-15

3️⃣ Leg press - 4x10

4️⃣ SUPERSET
- Single leg extension - 3x12 each side 
- Bulgarian split squat (1 & 1/2 reps) - 3x12 each side 
*Do both exercises on one side before switching sides.

5️⃣ SUPERSET
- Trap bar deadlift (elevated for greater ROM) - 3x10
- Front rack walking lunges - 3x24 (12 each side)

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean

4x6-8 each side (modification: assisted pistol for single leg box squats)

Alternating counter weighted pistol squats

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded barbell RDL

Superset 1

Leg Press

*Do both exercises on one side before switching sides.

Single leg extension

Bulgarian split squat (1 & 1/2 reps)

Superset 2

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

MON 10/24 - QUADS & GLUTES

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