Name: Playbook - Raquel Santos - QUAD FOCUSED LEGS 8/29
Uploaded: 2024-03-21T05:32:58.475Z
Duration: 90 min
Description: QUAD FOCUSED LEGS 8/29

1️⃣ Back squat - 4x8

2️⃣ SUPERSET 
- Leg extensions - 4x10 full reps 
- Leg extension partial reps (from top) - 4x10 half reps from top

3️⃣ Hip thrust (machine, barbell, or DB) - 4x10-12

 4️⃣ SUPERSET 
- Landmine goblet squat - 4x12
- Barbell RDL - 4x15

5️⃣ Step downs - 3-4x12 each side

6️⃣ SUPERSET 
- Heels elevated DB front squats - 4x12
- Weighted jump squats - 4x30s

OPTIONAL FINISHER: Bulgarian split squat jumps - 3x12 each side

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Leg extensions - 10 full reps into 10 half reps

Hip thrust (machine or barbell)

- Landmine goblet squat - 4x12
- Barbell RDL - 4x15

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Superset

High box step downs

- Heels elevated DB front squats - 4x12
- Weighted jump squats - 4x30s

Heels elevated dumbbell front squat

Weighted jump squats

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

QUAD FOCUSED LEGS 8/29

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