Name: Playbook - Raquel Santos - QUAD FOCUSED LEG DAY (AT-HOME)
Uploaded: 2023-10-10T02:11:07.917Z
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)

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W2: GLUTES & HAMMIES

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LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

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BOOOOTY DAY 🍑 5/18

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