Name: Playbook - Raquel Santos - GLUTE FOCUSED LOWER BODY
Uploaded: 2023-12-30T23:54:21.151Z
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

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