Name: Playbook - Raquel Santos - QUADS & GLUTES (Scorpio Szn)
Uploaded: 2023-02-26T01:13:10.205Z
Duration: 60 min
Description: QUADS & GLUTES (Scorpio Szn)

1️⃣ Barbell clean - 4x10,8,6,6

2️⃣ SUPERSET
- Alternating counter weighted pistol squats - 4x6-8 each side (modification: assisted pistol for single leg box squats)
- Banded barbell RDL - 4x12-15

3️⃣ Leg press - 4x10

4️⃣ SUPERSET
- Single leg extension - 3x12 each side 
- Bulgarian split squat (1 & 1/2 reps) - 3x12 each side 
*Do both exercises on one side before switching sides.

5️⃣ SUPERSET
- Trap bar deadlift (elevated for greater ROM) - 3x10
- Front rack walking lunges - 3x24 (12 each side)

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean

4x6-8 each side (modification: assisted pistol for single leg box squats)

Alternating counter weighted pistol squats

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded barbell RDL

Superset 1

Leg Press

*Do both exercises on one side before switching sides.

Single leg extension

Bulgarian split squat (1 & 1/2 reps)

Superset 2

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell front rack walking lunges

Superset 3

QUADS & GLUTES (Scorpio Szn)

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

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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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OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

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