Name: Playbook - Raquel Santos - W1/D4 Quads & Glutes 1
Uploaded: 2023-12-22T05:10:15.888Z
Duration: 60 min
Description: W1/D4 Quads & Glutes 1

Main Lifts:
Back Squat - 5x5 - set timer for 7 mins 30s and do 5 reps every 90s
Bulgarian split squat - 4x8 each side

AMRAP Circuit: 40 mins    
Heels elevated goblet squat x10
Cossack squat x10 each side
Single leg hip thrust x12 each side
Walking lunges into squat x12
Sled push x30s

- 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 Squat

Heels elevated goblet squat x10
Cossack squat x10 each side
Single leg hip thrust x12 each side
Walking lunges into squat x12
Sled push x30s

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell Single Leg Hip Thrust

W1/D4 Quads & Glutes 1

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