Name: Playbook - Raquel Santos - Booty Day 6/4
Uploaded: 2023-02-26T01:13:09.911Z
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)

Weighted clamshell

Hip thrust iso hold

Superset 4/Finisher

Booty Day 6/4

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)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

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