Name: Playbook - Raquel Santos - WEEK 3: QUAD FOCUSED LEG DAY
Uploaded: 2023-12-22T05:10:15.997Z
Duration: 90 min
Description: WEEK 3: QUAD FOCUSED LEG DAY

1️⃣ Front squat - 5x12,10,8,6,6

2️⃣ SUPERSET 
- Heels elevated trap bar deadlift- 4x12,10,8,8
- Goblet squat pulses - 4x30s

3️⃣ SUPERSET 
- Landmine reverse lunges - 4x12,10,8,6 each side 
- Alternating DB step ups - 4x10 each side

4️⃣ SUPERSET 
- Leg extensions - 4x10
- Leg extension pulses (1/2 reps from top) - 4x10

5️⃣ SUPERSET 
- Low & Narrow leg press - 4x12
- Jump squats into explosive split squats - 4x15 each 

6️⃣ OPTIONAL FINISHER 
- Sled push & pull - 3x1 lap down + 1 back 
- Box jumps - 3x10

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Heels elevated trap bar deadlift- 4x12,10,8,8
- Goblet squat pulses - 4x30s

Heels elevated trap bar deadlift

Goblet squat pulses

SUPERSET 1

- Landmine reverse lunges - 4x12,10,8,6 each side 
- Alternating DB step ups - 4x10 each side

Landmine reverse lunges

Alternating DB step ups

SUPERSET 2

10 full ROM reps into 10 1/2 Rep pulses from top

Leg extensions

- Low & Narrow leg press - 4x12
- Jump squats into explosive split squats - 4x15 each

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Jump squats into explosive split squats

SUPERSET 3

- Sled push & pull - 3x1 lap down + 1 back 
- Box jumps - 3x10

Sled push & pull back

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

WEEK 3: QUAD FOCUSED LEG DAY

More workouts from Raquel Santos