Name: Playbook - Raquel Santos - BACK & HAMMIES 8/17
Uploaded: 2024-03-21T05:32:58.464Z
Duration: 90 min
Description: BACK & HAMMIES 8/17

1️⃣ Sumo deadlift to sumo RDL - 4x12,10,8,8

2️⃣ Hip thrust (machine, barbell, or DB) - 4x12,10,8,8

3️⃣ SUPERSET 
- glute ham raises - 4x12
- Squat stance underhand cable row - 4x12

4️⃣ SUPERSET 
- Straight arm lat pulldown (1.5 reps) - 3x10
- Half kneeling single arm high row - 3x12 each side 

5️⃣ SUPERSET 
- Wide high leg press - 4x20,15,12,10
- Lying leg curl - 4x10 + 10 partials

6️⃣ SUPERSET 
- B stance RDL - 3x12 each side
- Curtsy lunge to bent over row - 3x16 total (8 each side)

Sumo deadlift to sumo RDL

Glute drive machine or Barbell hip thrust

Glute ham raise

Squat stance underhand cable row

SUPERSET 1

Straight arm lat Pulldown (1.5 reps)

Half kneeling single arm high row

SUPERSET 2

Leg Press

Lying leg curl

SUPERSET 3

B stance RDL

Curtsy lunge to bent over row

SUPERSET 4

BACK & HAMMIES 8/17

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

BACK & HAMMIES 8/17

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