Name: Playbook - Raquel Santos - QUADS & GLUTES
Uploaded: 2023-02-26T01:13:10.238Z
Duration: 70 min
Description: QUADS & GLUTES

1️⃣ SUPERSET
- Heels elevated back squat - 5x10,6,6,6,10
- DB walking lunges - 4x60s

2️⃣ SUPERSET
- Front racked deficit skater squats - 3-4x8 each side 
- Leg extension pulses (half reps from top) - 3-4x20

3️⃣ SUPERSET
- Snatch grip RDLs - 4x12
- Deficit Bulgarian split squats - 4x10-12 each side

4️⃣ SUPERSET
- Bodyweight donkey calf raises - 3x20
- Single leg figure four hip thrust - 3x15 each side

Heels elevated back squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

*just bodyweight on first set

Walking lunges with dumbbells

Superset 1

Front racked deficit skater squats

Leg extension pulses (half reps from top)

Superset 2

Deficit Bulgarian split squat

Snatch grip Romanian Deadlift (RDL)

Superset 3

Bodyweight donkey calf raises

Single leg figure four hip thrust

Superset 4

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)

QUADS & GLUTES

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