Name: Playbook - Raquel Santos - Quads & Glutes 1
Uploaded: 2023-02-26T01:13:09.823Z
Duration: 70 min
Description: Quads & Glutes 1

Quads & Glutes
4/21

1️⃣ Back Squat - 4x3-5 reps, into a fifth set at 50% less weight for 1 min amraps

2️⃣ Bulgarian Split Squats - 4x6 each side 

3️⃣ SUPERSET 
- Leg Press (duck stance/1.5 reps) - 4x10-12
- Single Leg Extension - 4x12 each side

4️⃣ SUPERSET
- Landmine Single Leg Hip Thrust - 3x12 each side
- Banded Good Mornings - 3x15-20

☠️FINISHER☠️
2-4 min wall sit

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Barbell Back Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Leg Press (duck stance/1.5 reps) - 4x10-12
- Single Leg Extension - 4x12 each side

Leg Press (duck stance/1.5 reps)

Superset 1

- Landmine Single Leg Hip Thrust - 3x12 each side
- Banded Good Mornings - 3x15-20

Landmine single leg hip thrust

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded Good Mornings

Superset 2

Quads & Glutes 1

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BOOOOTY DAY 🍑 5/18

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