Name: Playbook - Raquel Santos - OVERALL LEGS 5/9
Uploaded: 2024-03-21T05:32:58.222Z
Duration: 65 min
Description: OVERALL LEGS 5/9

1️⃣ Front squats - 4x6

2️⃣ DB Reverse lunges - 4x6 each side

3️⃣ Romanian deadlift- 4x6

4️⃣ SUPERSET: 
- Single leg press - 3x10 each side
- Single leg extension - 3x12 each side 

5️⃣ SUPERSET: 
- Reverse hack squat - 3x12
- Kneeling single leg curl - 3x12 each side

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Single leg press - 3x10 each side
- Single leg extension - 3x12 each side

Single leg press

Single leg extension

Superset

- Reverse hack squat - 3x12
- Kneeling single leg curl - 3x12 each side

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

OVERALL LEGS 5/9

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