Name: Playbook - Raquel Santos - QUAD FOCUSED LOWER BODY
Uploaded: 2023-12-31T01:04:07.037Z
Duration: 75 min
Description: QUAD FOCUSED LOWER BODY

QUAD FOCUSED LOWER BODY
Thurs 12.28.23

1. Hip thrust/glute drive - 4x10-12

2a. Leg press - 4x10
2b. DB walking lunges - 4x20 total *Modification: Bodyweight walking lunges

3a. Goblet squat - 3x12
3b. Curtsy lunge to step up knee drive - 3x8 each side *weight optional 
3c. B-stance deadlift to squat - 3x8 each side 

4a. Hip abductor machine - 3x15-20
4b. Leg extensions - 3x10-12

5a. DB split squats - 3x12-15 each side
5b. BW split squat iso hold- 3x15-20s hold 
*Do both moves on one leg before switching

Hip thrust (machine, barbell, or dumbbell)

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

Leg press - mid stance

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Superset

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

DB curtsy lunge to step up knee drive

B-stance deadlift to squat

Triset

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

20s hold on last rep

Leg extensions

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 

*Do both moves on one leg before switching

Dumbbell split squats

*Do both moves on one leg before switching

Bodyweight split squat iso hold

Quad Finisher

QUAD FOCUSED LOWER BODY

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

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)

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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

QUAD FOCUSED LOWER BODY

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