Name: Playbook - Raquel Santos - QUADS & CHEST (GYM)
Uploaded: 2024-03-21T05:32:58.916Z
Duration: 70 min
Description: QUADS & CHEST (GYM)

9.8.23

✨ Superset 1: 
- Goblet squat - 4x8
- DB bench press - 4x8

✨ Paused front squat - 4x6 (pause 3s at bottom)

✨ Superset 2: 
- Contralateral Bulgarian split squat - 4x8 each side 
- Weighted jump squats - 4x15 (modification: bodyweight jump squats or KB sumo squats)

✨ Superset 3: 
- Spanish squat - 3x15
- Leg extensions - 3x10 full reps into 10 half reps

✨ Superset 4: 
- Incline bench press (DBs or Barbell) - 4x6-8
- .5 rep incline DB chest flyes - 4x12

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Superset 1

Paused front squat

Contralateral Bulgarian split squat

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep 
- Repeat for desired reps

KB jump squats

Superset 2

Spanish squats

Leg extensions - 10 full reps into 10 half reps

Superset 3

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

.5 rep incline DB chest flyes

Superset 4

QUADS & CHEST (GYM)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

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

QUADS & CHEST (GYM)

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