Name: Playbook - Raquel Santos - QUADS & CHEST (GYM)
Uploaded: 2023-09-11T16:42:28.890Z
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

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