Name: Playbook - Raquel Santos - Quads & Glutes
Uploaded: 2024-03-21T05:32:58.151Z
Duration: 60 min
Description: Quads & Glutes

Quads & Glutes 3/31

1️⃣ Back Squat - 5x5 (+1-2 warm up sets)

2️⃣ Bulgarian Split Squat - 4x8 each side 

3️⃣ SUPERSET: 
- Banded Front Heel Elevated Split Squat - 4x8-10 each side 
- Banded B Stance DB Hip Thrust - 4x10-12 each side

4️⃣ SUPERSET: 
- Leg Extensions - 3-4x10
- Wide & High Leg Press - 3-4x10

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

Banded Front Heel Elevated Split Squat

Banded B Stance DB Hip Thrust

Quad & Booty Superset

- 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

Leg extensions

Wide & High Leg Press

Quads & Glutes

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