Name: Playbook - Raquel Santos - QUADS/GLUTES/ADDUCTORS
Uploaded: 2023-02-26T01:13:10.169Z
Duration: 70 min
Description: QUADS/GLUTES/ADDUCTORS

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

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/ADDUCTORS

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