Name: Playbook - Raquel Santos - BOOOOTY DAY 🍑 5/18
Uploaded: 2024-03-21T05:32:58.263Z
Duration: 65 min
Description: BOOOOTY DAY 🍑 5/18

1️⃣ Superset 
- Reverse hack squat - 4x15,12,12,12
- Jump squats - 4x20

2️⃣ Barbell walking lunges - 6x8 total (30s rest between sets)

3️⃣ Superset
- Landmine RDLs - 4x12
- Deficit single leg dumbbell hip thrust - 4x10-12 each side 

4️⃣ Superset 
- Banded wide to narrow goblet squats - 4x10 each side
- 2 way cable kickbacks - 4x12 each way on each side

- Reverse hack squat - 4x15,12,12,12
- Jump squats - 4x20

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Jump squats

Superset

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Landmine RDLs - 4x12
- Deficit single leg dumbbell hip thrust - 4x10-12 each side

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Deficit single leg dumbbell hip thrust

- Banded wide to narrow goblet squats - 3-4x10 each side
- 2 way cable kickbacks - 3-4x12 each way on each side

Banded wide to narrow goblet squats

Kick your leg back and then out to the side (abduction)

BOOOOTY DAY 🍑 5/18

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