Name: Playbook - Raquel Santos - QUAD FOCUSED LEG DAY (AT-HOME)
Uploaded: 2024-03-21T05:32:58.986Z
Duration: 70 min
Description: QUAD FOCUSED LEG DAY (AT-HOME)

10.9.23

*Notes: 
- You can swap any barbell or smith machine exercise out for dumbbells
- You can modify/shorten any workout by cutting down the sets (e.g., if it says 4 sets, you can opt to do 3 instead)

1️⃣ Superset
- Paused heels elevated goblet squat - 3-4x15 (2-3s pause at bottom)
- DB RDL - 3-4x15-20

2️⃣ Superset
- 1.5 Rep DB hip thrust - 3-4x15-20
- DB jump lunge with overhead press - 3-4x10-12

3️⃣ Superset
- Front racked walking lunges - 3-4x30 (15 each way)
- DB Single leg RDL pick ups - 3-4x10-12 each side 

4️⃣ Superset
- Banded single leg extensions - 2-3x15-20 each side
- Banded bent to straight leg kickbacks - 2-3x15-20 each side

*Optional Finisher*
- Assisted paused sissy squats - 5x5 (3s pause at bottom)

Paused heels elevated goblet squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

3-4x15-20

Dumbbell RDL

Superset 1

1.5 rep dumbbell hip thrust

DB jump lunge with overhead press

Superset 2

Front racked walking lunges

DB Single leg RDL pick ups

Superset 3

Banded single leg extensions

Banded bent to straight leg kickbacks

Superset 4

Assisted paused sissy squats *Optional Finisher*

QUAD FOCUSED LEG DAY (AT-HOME)

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

MONDAY: QUADS & GLUTES

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)

QUAD FOCUSED LEG DAY (AT-HOME)

More workouts from Raquel Santos