Name: Playbook - Raquel Santos - QUADS & GLUTES (Thurs 12/29)
Uploaded: 2024-03-21T05:32:58.656Z
Duration: 65 min
Description: QUADS & GLUTES (Thurs 12/29)

1️⃣ SUPERSET
- Goblet hold Cossack squats - 5x12 total 
- Barbell (or smith machine) back squat - 5x10,4,4,4,10

2️⃣ SUPERSET
- Sumo KB deadlift - 5x10
- Suitcase KB deadlift - 5x10
30s rest between sets

3️⃣ SUPERSET
- Seated leg press - 4x20
- Jump squats - 4x25

4️⃣ TRISET
- Barbell deficit calf raise - 3x12-15
- Barbell deficit reverse lunge - 3x8-10 each side
- DB lateral step up and overs - 3x60s

(Optional) Finisher: Barbell front squat - 4x30s (15s reps + 15s hold)

Optional Extras:
- Single leg extensions - 3x8 each side

Goblet hold Cossack squat

Smith machine squat

Superset 1

Deficit kettlebell sumo deadlift

Suitcase Kettlebell deadlift

Superset 2

Seated leg press

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset 3

Barbell deficit calf raises

Barbell deficit reverse lunges

Lateral step up and overs

Triset

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

15s reps (~8-10) into 15s hold at bottom of squat

Barbell front squat into front squat hold

QUADS & GLUTES (Thurs 12/29)

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

QUADS & GLUTES (Thurs 12/29)

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