Name: Playbook - Raquel Santos - W2: QUADS & GLUTES
Uploaded: 2024-03-21T05:32:59.277Z
Duration: 70 min
Description: W2: QUADS & GLUTES

W2: QUADS & GLUTES
W2/D1

Core Activation: 
- Ab roll out x10
- Hollow hold crunches x20
(2-3x)

1. Barbell box squat - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Front heel elevated Bulgarian split squat - 4x8 each side
2b. Deficit sumo KB deadlift - 4x12

3. Heels elevated Spanish squats - 6x10

4. Barbell forward lunge (short step) - 4x10-12 each side

Ab rollout

Hollow hold crunches

Core Activation

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

Front heel elevated Bulgarian split squat

Deficit KB sumo deadlift

Superset

Heels elevated Spanish squats

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back (short step for quads)
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge (short step)

W2: 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

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)

W2: QUADS & GLUTES

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