Name: Playbook - Raquel Santos - MONDAY: QUADS & GLUTES
Uploaded: 2024-03-21T05:32:59.259Z
Duration: 75 min
Description: MONDAY: QUADS & GLUTES

QUADS & GLUTES 
W1/D1

Core Activation:
- Ab roll out - 2-3x10
- Hollow hold crunches - 2-3x20

1. Barbell box squat - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Reverse step ups - 4x10 each side
2b. Low Bulgarian split squat - 4x12 each side

3. Hip thrust/glute drive machine - 5x20,15,12,10,8 *increase weight as reps decrease 

4a. Paused leg extensions - 4-5x5 (pause 3s at top of each rep)
4b. Jumping lunges - 4-5x30s 
*Modification: alternating BW reverse lunges

Ab rollout

Hollow hold crunches

Core Warm Up

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squat

Reverse step ups

Low Bulgarian split squat

Superset

Glute drive machine or Barbell hip thrust

Paused leg extensions

Alternating jumping lunges

MONDAY: QUADS & GLUTES

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

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)

MONDAY: QUADS & GLUTES

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