Name: Playbook - Rafael Güeto - Hammies and glutes
Uploaded: 2023-03-17T03:54:49.337Z
Duration: 60 min
Description: Hammies and glutes

Wide stance squats focusing on glutes 
5 sets of 17 / 15 / 13/ 13 / 13
Rest 45s

Wide stance squats

Unilateral squats using a step 
4 sets of 10 reps 
Pause 2s at the bottom 
Tempo: 0:0:2:0

Unilateral squats

Hip thrust holding for 2s at the top 
Tempo: 2:0:2:0
6 sets of 12

Hip thrusts

Seated leg curl 
5 sets of 10 
45s rest 
Squeeze for 1s 
Tempo: 0:0:1:0

Seated leg curl

Dumbbell Romanian deadlifts 
5 sets of 8 
Lower the weight in 4s 
Tempo: 4:0:0:0

Hammies and glutes

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