Name: Playbook - Raquel Santos - WEEK 2: ♋️ LEGS & BOOTY
Uploaded: 2023-12-22T05:10:15.986Z
Duration: 65 min
Description: WEEK 2: ♋️ LEGS & BOOTY

1️⃣ SUPERSET 
- Barbell Bulgarian split squat - 4x6 each side
- Goblet squat - 4x8

2️⃣ SUPERSET
- Single leg foot elevated barbell hip thrust- 3-4x8 each side
- Lying DB leg curl - 3-4x10

3️⃣ SUPERSET 
- Step up knee drive - 3-4x10 each side
- DB leg extensions - 3-4x12

4️⃣ SUPERSET 
- Curtsy lunge side kick - 3-4x10 each side 
- Weighted Reverse Hyperextension - 3-4x15

OPTIONAL KB FLOW FINISHER:
5 min AMRAP
1 dead clean
1 dead squat clean
1 dead clean reverse lunge 
1 dead snatch reverse lunge 
1 lateral lunge 
2 staggered stance deadlifts
Repeat on other side
Do as many rounds as possible in 5 mins

- Barbell Bulgarian split squat - 4x6 each side
- Goblet squat - 4x8

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset 1

- Single leg foot elevated barbell hip thrust- 3-4x8 each side
- Lying DB leg curl - 3-4x10

Single leg foot elevated barbell hip thrust

Lying dumbbell leg curl

Superset 2

- Step up knee drive - 3-4x10 each side
- DB leg extensions - 3-4x12

Make sure you’re pushing off with your working foot (the one on the bench) and now bouncing off of the back foot for momentum. Drop the weights and just do bodyweight if needed.

Step up knee drive

- Seated on a bench with a dumbbell held between or on top of your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions

Superset 3

- Curtsy lunge side kick - 3-4x10 each side 
- Weighted Reverse Hyperextension - 3-4x15

Curtsy lunge to side kick

Weighted reverse hyperextensions

Superset 4

OPTIONAL KB FLOW FINISHER: 5 min AMRAP 1 dead clean 1 dead squat clean 1 dead clean reverse lunge  1 dead snatch reverse lunge  1 lateral lunge  2 staggered stance deadlifts Repeat on other side

WEEK 2: ♋️ LEGS & BOOTY

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