Name: Playbook - Raquel Santos - QUADS & GLUTES (Gym)
Uploaded: 2024-01-12T06:40:31.504Z
Duration: 75 min
Description: QUADS & GLUTES (Gym)

QUADS & GLUTES 
W1/D1

Core Activation:
- Ab roll out - 2-3x10
- Hollow hold crunches - 2-3x20

1. Barbell box squat - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Reverse step ups - 4x10 each side
2b. Low Bulgarian split squat - 4x12 each side

3. Hip thrust/glute drive machine - 5x20,15,12,10,8 *increase weight as reps decrease 

4a. Paused leg extensions - 4-5x5 (pause 3s at top of each rep)
4b. Jumping lunges - 4-5x30s 
*Modification: alternating BW reverse lunges

Ab rollout

Hollow hold crunches

Core Warm Up

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squat

Reverse step ups

Low Bulgarian split squat

Superset

Glute drive machine or Barbell hip thrust

Paused leg extensions

Alternating jumping lunges

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LOWER BODY 1

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Booty & Core Finisher

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