Name: Playbook - Raquel Santos - SPICY LEG DAY 🌶
Uploaded: 2023-02-26T01:13:09.940Z
Duration: 75 min
Description: SPICY LEG DAY 🌶

6/9

1️⃣ SUPERSET 
- Leg extension - 4x10
- Jump squats - 4x15

2️⃣ Heels elevated high bar squat - 20,15,12,10,8 (increasing weight)

3️⃣ SUPERSET 
- Hip thrusts - 15,12,10,8 (increasing weight)
- Glute focused weighted hypers- 4x10-12

4️⃣ TRISET
- Alternating DB reverse lunges - 3x20
- Alternating DB step ups - 3x20
- Alternating jump lunges - 3x20

5️⃣ TRISET
- Narrow leg press - 3x10
- Wide leg press - 3x10
- Burpees - 3x10

- Leg extension - 4x10
- Jump squats - 4x15

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warm up superset

Heels elevated high bar squat

- Hip thrusts - 15,12,10,8 (increasing weight)
- Glute focused weighted hypers- 4x10-12

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Glute focused weighted hypers

Superset

- Alternating DB reverse lunges - 3x20
- Alternating DB step ups - 3x20
- Alternating jump lunges - 3x20

Alternating reverse lunges

Alternating step ups

Alternating jumping lunges

Triset 1

- Narrow leg press - 3x10
- Wide leg press - 3x10
- Burpees - 3x10

Do 10 reps in a narrow stance then 10 reps in a wide stance

Leg press - narrow stance + wide stance

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Triset 2

SPICY LEG DAY 🌶

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

SPICY LEG DAY 🌶

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