Name: Playbook - Raquel Santos - Quads & Glutes
Uploaded: 2024-03-21T05:32:58.194Z
Duration: 70 min
Description: Quads & Glutes

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

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

Quads & Glutes

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