Name: Playbook - Raquel Santos - GLUTE FOCUSED LOWER BODY
Uploaded: 2024-03-21T05:32:59.238Z
Duration: 65 min
Description: GLUTE FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY
Tues 12.26.23

*Note: Everything is paired in supersets in this workout; however, if it is inconvenient or you prefer to do some of the moves on their own, you can do them separately with 60-90s rest in between sets.

1a. Barbell back squat - 4x10
1b. DB RDL - 4x12

2a. Hip adductor machine - 3-4x15
2b. Lying leg curl - 3-4x12

3a. Belt Squat Machine - 4x10-12 *Modification: Elevated DB/KB sumo squat 
3b. Single leg deadlift - 4x8-10 each side 

4a. Cable donkey kickbacks - 3x15
4b. Cable abductions - 3x15
4c. Cable side to side kickbacks - 3x10 
*Do all moves on one side before switching to the other.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Lying leg curl

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

Belt squat machine

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Cable donkey kickbacks (bent to straight leg)

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

Cable side to side kickbacks

Cable Glute Triset

GLUTE FOCUSED LOWER BODY

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

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

GLUTE FOCUSED LOWER BODY

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