Name: Playbook - Raquel Santos - QUADS & GLUTES 8/1
Uploaded: 2024-03-21T05:32:58.433Z
Duration: 80 min
Description: QUADS & GLUTES 8/1

Warm up: Double rep walking lunges - 1x20 (no weight), 3x16 (holding dumbbells)

1️⃣ Back squat - 5x10,8,6,4,4

2️⃣ Reverse hack squat - 4x12,10,8,8

3️⃣ SUPERSET 
- Alternating goblet Cossack squats - 4x12,10,8,8 each side
- Goblet squat pulses - 4x20

4️⃣ SUPERSET 
- Leg press - 4x10-12
- Leg extension - 4x10-12

5️⃣ SUPERSET 
- Contralateral Bulgarian split squat - 3x12 each leg 
- DB step ups - 3x12 each leg

Double rep walking lunges

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Alternating goblet Cossack squats - 4x12,10,8,8 each side
- Goblet squat pulses - 4x20

Alternating goblet Cossack squat

Goblet squat pulses

SUPERSET 1

- Leg press (vertical or regular) - 4x10-12
- Leg extension - 4x10-12

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

SUPERSET 2

- Contralateral Bulgarian split squat - 3x12 each leg 
- DB step ups - 3x12 each leg

QUADS & GLUTES 8/1

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