Name: Playbook - Raquel Santos - QUADS/GLUTES/ADDUCTORS 9/26
Uploaded: 2024-03-21T05:32:58.524Z
Duration: 70 min
Description: QUADS/GLUTES/ADDUCTORS 9/26

1️⃣ Leg press - 5x5 w/6s eccentric 

2️⃣ SUPERSET 
- Goblet box pistol squat (1 down, 2 up) - 3x8-10 each side (3s eccentric)
- Hip adductor - 3x30

3️⃣ SUPERSET
- DB single leg deficit hip thrust - 3-4x10 each side
- Same leg barbell walking lunges - 3-4x10 each side

4️⃣ TRISET
- Front squat pulses - 3x20
- Heel elevated Bulgarian split squat - 3x12,10,8 each side 
- Single leg DB calf raises - 3x12 each side

Leg press with 6s eccentric

Goblet box pistol squat (1 down, 2 up)

Hip adductor

SUPERSET

DB single leg deficit hip thrust

Same leg barbell walking lunges

Front squat pulses

Heel elevated Bulgarian split squat

Single leg DB calf raise

TRISET

QUADS/GLUTES/ADDUCTORS 9/26

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 9/26

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