Name: Playbook - Raquel Santos - QUADS & CHEST (GYM)
Uploaded: 2024-03-21T05:32:58.966Z
Duration: 75 min
Description: QUADS & CHEST (GYM)

9.28.23

1️⃣ Front squat - 5x6 
*do 1-2 warm up sets before 5 working sets

2️⃣ Superset 1
- Flat DB bench press - 4x6-8
- Bulgarian split squat w/rotation - 4x10-12 each side

3️⃣ Superset 2
- Hack squat - 4x8-12
- Bridged neutral grip chest press - 4x10-12

4️⃣ Superset 3 
- 2 up, 1 down leg extensions - 3x8-10 each side
- Goblet squat - 3x15-20

5️⃣ Superset 4
- DB walking lunges - 3x20
- DB flat bench chest fly- 3x20

*Optional Finisher*
- Smith machine single leg/pistol squat - 3x6 each side
- Med ball bench hop overs - 3x30 (15 each side)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front 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

Bulgarian split squat w/rotation

Superset 1

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

8-12 reps

Hack squat

Bridged DB neutral grip floor press

Superset 2

2 up, 1 down leg extensions

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

Superset 3

- 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

Flat bench DB chest flyes

Superset 4

Smith machine single leg/pistol squats

Med ball bench hop overs

*Optional Finisher* (2-3 rounds)

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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