Name: Playbook - Raquel Santos - QUADS/GLUTES/ADDUCTORS
Uploaded: 2023-02-26T01:13:10.174Z
Duration: 65 min
Description: QUADS/GLUTES/ADDUCTORS

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

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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