Name: Playbook - Raquel Santos - Quads & Glutes 2
Uploaded: 2023-12-22T05:10:16.039Z
Duration: 65 min
Description: Quads & Glutes 2

1️⃣ Back squat - 4x15,12,10,10

2️⃣ Contralateral Bulgarian split squat - 4x8,8,10,10

3️⃣ SUPERSET:
- Heels elevated goblet squat - 3x12
- Double rep walking lunges - 3x16 (8 each way)

4️⃣ SUPERSET: 
- Leg extension - 3x15
- Hip abduction machine - 3x30

5️⃣ Single leg press - 3x10 each leg

- 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

Contralateral Bulgarian split squat

- Heels elevated goblet squat - 3x12
- Double rep walking lunges - 3x16 (8 each way)

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Double rep walking lunges

Superset 1

- Leg extension - 3x15
- Hip abduction machine - 3x30

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quads & Glutes 2

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