Name: Playbook - Raquel Santos - QUAD FOCUSED LEG DAY
Uploaded: 2023-02-26T01:13:10.047Z
Duration: 90 min
Description: QUAD FOCUSED LEG DAY

1️⃣ Front squat - 5x12,10,8,6,6

2️⃣ SUPERSET 
- Heels elevated trap bar deadlift- 4x12,10,8,8
- Goblet squat pulses - 4x30s

3️⃣ SUPERSET 
- Landmine reverse lunges - 4x12,10,8,6 each side 
- Alternating DB step ups - 4x10 each side

4️⃣ SUPERSET 
- Leg extensions - 4x10
- Leg extension pulses (1/2 reps from top) - 4x10

5️⃣ SUPERSET 
- Low & Narrow leg press - 4x12
- Jump squats into explosive split squats - 4x15 each 

6️⃣ OPTIONAL FINISHER 
- Sled push & pull - 3x1 lap down + 1 back 
- Box jumps - 3x10

- 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

- Heels elevated trap bar deadlift- 4x12,10,8,8
- Goblet squat pulses - 4x30s

Heels elevated trap bar deadlift

Goblet squat pulses

SUPERSET 1

- Landmine reverse lunges - 4x12,10,8,6 each side 
- Alternating DB step ups - 4x10 each side

Landmine reverse lunges

Alternating DB step ups

SUPERSET 2

10 full ROM reps into 10 1/2 Rep pulses from top

Leg extensions

- Low & Narrow leg press - 4x12
- Jump squats into explosive split squats - 4x15 each

- 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)

Jump squats into explosive split squats

SUPERSET 3

- Sled push & pull - 3x1 lap down + 1 back 
- Box jumps - 3x10

Sled push & pull back

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

OPTIONAL FINISHER

QUAD FOCUSED LEG DAY

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

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