Name: Playbook - Raquel Santos - W3: Quads & Glutes
Uploaded: 2024-03-21T05:32:59.295Z
Duration: 75 min
Description: W3: Quads & Glutes

Quads & Glutes
W3/D1 (Monday)

*Core Activation:
- Ab wheel rollouts 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

2. Band assisted pistol squat - 4x6-8 each side *Modification: Single leg sit to stand squat

3. B-Stance hip thrust (smith machine, barbell, or dumbbell) - 5x15,12,10,8,6 each side

4. Contralateral bulgarian split squat - 4x8-10 each side

5. 1.5 rep leg extensions - 6x5 w/10s hold on last rep of each set

6. KB walking lunges - 4x20 total (10 each side)

Ab rollout

Hollow hold crunches

Core Warm Up

- 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

*Optional: hold single dumbbell

*Modification: single leg sit to stand squat

Band Assisted Pistol Squat

B-stance hip thrust (smith machine, barbell, or dumbbell)

Contralateral Bulgarian split squat

Add a 10s hold on the last rep of each set

1.5 rep leg extensions

Kettlebell walking lunges

W3: 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)

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)

W3: Quads & Glutes

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