Name: Playbook - Raquel Santos - Booty Day 6/4
Uploaded: 2024-03-21T05:32:58.277Z
Duration: 70 min
Description: Booty Day 6/4

Glute focused hyperextensions (rounded back) - 4x12
Hip thrust - 4x10

Glute focused hyperextensions

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Superset 1

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded barbell RDL

Cable goblet squat (drop set) - 4x5 reps, drop weight and do 10 more reps (15 total)
Front racked KB step ups - 4x10 each side

- 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

Front racked kettlebell step ups

Superset 2

Lying hamstring curls (drop set) - 3x5 reps, drop weight and do 10 more reps (15 total)
Jump squats - 3x20

Do 8 reps, then drop weight 30-50% and do 8-10 more

Lying leg curl (drop set)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset 3

Weighted clamshells - 3x10 each side 
Hip thrust iso hold - 3x failure (~30-60s)

Booty Day 6/4

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