Name: Playbook - Raquel Santos - QUADS/GLUTES/ADDUCTORS 10/5
Uploaded: 2024-03-21T05:32:58.535Z
Duration: 65 min
Description: QUADS/GLUTES/ADDUCTORS 10/5

1️⃣ Leg press - 5x10

2️⃣ SUPERSET 
- Lateral step downs or box pistol squat - 3x8-10 each side 
- Adductor machine - 3x20 

3️⃣ SUPERSET
- Single leg hip thrust (bodyweight or landmine) - 3-4x10 each side 
- Bulgarian split squats - 3-4x10 each side 

4️⃣ SUPERSET
- Single leg extensions - 3-4x10 each side 
- Barbell walking lunges - 3-4x20

Leg Press

- Keep your hips in the same place as you come down 
- Come down with a slow controlled movement 
- Use your hands for balance

Lateral step downs

- Begin with dumbbell in front of your chest and one foot elevated
- Push hips back and lower down until your glutes touch the box
- Press through your heel and stand back up to starting
* Work both legs

Dumbbell goblet box pistol squat

Hip adductor

Superset 1

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Contralateral Bulgarian split squat

Superset 2

Single leg extension

- Start with a barbell on your upper back
- 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 walking lunges

Superset 3

QUADS/GLUTES/ADDUCTORS 10/5

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

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

QUADS/GLUTES/ADDUCTORS 10/5

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