Name: Playbook - Raquel Santos - BOOTY & HAMZZZ
Uploaded: 2023-02-26T01:13:10.254Z
Duration: 65 min
Description: BOOTY & HAMZZZ

1️⃣ SUPERSET
- Banded barbell back squat - 4x10,6,6,6 drop 10
- Alternating counterweighted Cossack squats - 4x20

2️⃣ Barbell Bulgarian split squats (glute/hammy focused) - 4x10,8,6,4 each side 

3️⃣ SUPERSET
- Barbell good morning - 4x12,10,8,8
- Stability ball hamstring curls - 4x15

4️⃣ TRISET
- Cable goblet squat - 4x15
- Cable donkey kickbacks (kneeling on bench) - 4x12 each side
- Feet elevated banded glute bridge - 4x30

Banded barbell back squat

Alternating counterweighted Cossack squats

Superset 1

Barbell Bulgarian split squats (glute/hammy focused)

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Stability ball hamstring curl

Superset 2

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

Cable kneeling donkey kickbacks

Feet elevated banded glute bridge

Triset

BOOTY & HAMZZZ

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

BOOTY & HAMZZZ

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