Name: Playbook - Raquel Santos - QUAD FOCUSED LEG DAY 7/5
Uploaded: 2024-03-21T05:32:58.378Z
Duration: 70 min
Description: QUAD FOCUSED LEG DAY 7/5

1️⃣ SUPERSET 
- Heels elevated trap bar deadlift - 5x15,12,10,8,15 
- Barbell walking lunges - 5x30 steps

2️⃣ SUPERSET
- Barbell step ups - 4x8 each side
- KB goblet squat - 4x15

3️⃣ SUPERSET 
- Leg press - 4x20,15,12,12
- DB reverse lunges - 4x8 each side 

4️⃣ SUPERSET 
- Leg extensions - 3x10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps (50 reps total)
- Jump squats - 3x20
- Jumping split squats - 3x15 each side

- Heels elevated trap bar deadlift - 5x15,12,10,8,15 
- Barbell walking lunges - 5x30 steps

Heels elevated trap bar deadlift

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

SUPERSET 1

- Barbell step ups - 4x8 each side
- KB goblet squat - 4x15

Barbell step ups

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

SUPERSET 2

- Leg press - 4x20,15,12,12
- DB reverse lunges - 4x8 each side

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

SUPERSET 3

- Leg extensions - 3x10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps (50 reps total)
- Jump squats - 3x20
- Jumping split squats - 3x15 each side

3x10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps, drop weight 10 reps (50 reps total)

Leg extensions drop set

- Push your hips as you come down
- Reach parallel and explode up

QUAD FOCUSED LEG DAY 7/5

More workouts from Raquel Santos