Name: Playbook - Raquel Santos - QUADS & GLUTES
Uploaded: 2023-02-26T01:13:10.187Z
Duration: 70 min
Description: QUADS & GLUTES

Warm up
2x30 walking lunges

1️⃣ Barbell back squat - 4x12,10,8,6

2️⃣ SUPERSET
- Leg extension (full reps) - 4x12 
- Leg extension pulses - 4x12
- Heels elevated goblet squat - 4x15

3️⃣ SUPERSET 
- Elevated DB sumo squat - 3-4x15-20
- Barbell single leg hip thrust - 3-4x8-10 w/3s pause at top of each rep

4️⃣ SUPERSET
- Leg press (low and close) - 3x20,15,12
- DB pendulum lunges - 3x8 each side 

5️⃣ (OPTIONAL) LIBRA BALANCE CHALLENGE
- TRX supported pistol squats w/3s pause - 3x8 each side

Dumbbell 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

Leg extensions - 12 full reps into 12 half reps/pulses

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Superset 1

Elevated DB sumo squat

- Support upper back on a bench and the barbell across your hips
- With one leg parallel to the ground and the other bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell single leg hip thrust

Superset 2

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

DB pendulum lunges

Superset 3

(OPTIONAL) LIBRA BALANCE CHALLENGE - TRX supported pistol squats w/3s pause

QUADS & GLUTES

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

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)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

QUADS & GLUTES

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