Name: Playbook - Raquel Santos - GLUTES & HAMMIES (GYM)
Uploaded: 2024-03-21T05:32:59.089Z
Duration: 70 min
Description: GLUTES & HAMMIES (GYM)

11.3.23

Warm up/Movement prep: 
- Glute kickback on lying leg curl machine - 2-3x10 each side 
- Extended standing plate abductions - 2-3x10 each side 

1️⃣ Paused RDL - 3x3 w/5s pause at bottom of each rep

2️⃣ RDL - 3x5

3️⃣ Superset
- Banded feet elevated glute bridge iso hold abductions - 4x60s
- Constant tension wide stance back squat or reverse hack squat - 4x10-15

4️⃣ Smith machine glute lift - 3-4x15-20

5️⃣ Superset
- Cable glute kickbacks - 3x15 each side
- Assisted single leg RDL or hip dominant Bulgarian split squat - 3x12 each side

Glute kickback on lying leg curl machine

Extended standing plate abductions

Warm up/Movement prep (2-3 sets)

Paused RDL

- 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

*Alternative: use dumbbells instead

Barbell RDL

Banded feet elevated glute bridge iso hold abductions

10-15 reps
Don’t come up all the way between reps

Constant tension wide stance back squat or reverse hack squat

Superset 1

Smith machine reverse glute lift

Angled cable glute kickbacks

Assisted single leg RDL

Superset 2

GLUTES & HAMMIES (GYM)

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)

GLUTE FOCUSED LOWER BODY

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)

GLUTES & HAMMIES (GYM)

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