Name: Playbook - Raquel Santos - Overall Legs & Booty 5/3
Uploaded: 2024-03-21T05:32:58.209Z
Duration: 65 min
Description: Overall Legs & Booty 5/3

1️⃣ SUPERSET:
- Leg extensions - 4x20
- Hack squat or Reverse hack squat - 4x10-12 (*Regular hack squat for quad focused and reverse for more of a booty focus)

2️⃣ SUPERSET: 
- Heels elevated trap bar deadlift - 4x12
- Spanish squats (1.5 reps) - 4x15 

3️⃣ SUPERSET: 
- Single leg elevated glute bridge - 3x12-15 each side
- Wide stance dumbbell RDLs (drop set) - 3x8, drop weight 30-50% and do 8-10 more

4️⃣ SUPERSET: 
- Barbell walking lunges - 3x12,10,8 total
- Barbell back squats - 3x12,10,8

- Leg extensions - 4x20
- Hack squat or Reverse hack squat - 4x10-12 (*Regular hack squat for quad focused and reverse for more of a booty focus)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Hack squat or Reverse hack squat

Superset 1

- Heels elevated trap bar deadlift - 4x12
- Spanish squats (1.5 reps) - 4x15

Heels elevated trap bar deadlift

Spanish squats (1.5 reps)

Superset 2

- Single leg elevated glute bridge - 3x12-15 each side
- Wide stance dumbbell RDLs (drop set) - 3x8, drop weight 30-50% and do 8-10 more

Single leg elevated glute bridge

Wide stance dumbbell RDLs (drop set)

Superset 3

- Barbell walking lunges - 3x12,10,8 total
- Barbell back squats - 3x12,10,8

Overall Legs & Booty 5/3

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