Name: Playbook - Raquel Santos - GLUTES & HAMMIES (Fri 12/23)
Uploaded: 2024-03-21T05:32:58.642Z
Duration: 65 min
Description: GLUTES & HAMMIES (Fri 12/23)

1️⃣ SUPERSET
- Goblet hold Cossack squats - 5x12 total 
- Barbell back squat - 5x10,8,6,4,4 drop 10

2️⃣ Barbell RDL - 5x20

3️⃣ SUPERSET
- Barbell hip thrust (1 & 1/4 reps) - 4x10
- Lateral lunge to lateral step up - 4x8 each side 

4️⃣ SUPERSET
- straight leg cable kickback - 3x12 each side
- Lying leg curl - 3x10 into 20s hold on last rep

5️⃣ Finisher: Sumo goblet squat - 5x40s into 20s squat hold/20s rest

Goblet hold Cossack squat

- 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

Superset 1

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell hip thrust (1 & 1/4 reps)

Lateral lunge to lateral step up

Superset 2

straight leg cable kickback

Lying leg curl

Superset 3

Sumo goblet squat

GLUTES & HAMMIES (Fri 12/23)

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

GLUTES & HAMMIES (Fri 12/23)

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