Name: Playbook - Raquel Santos - W3: Quads & Glutes
Uploaded: 2024-01-21T15:07:32.678Z
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: Glutes/Hamstrings

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

W3: Quads & Glutes

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