Name: Playbook - Raquel Santos - GLUTES & HAMMIES (GYM)
Uploaded: 2023-11-08T03:51:20.952Z
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: 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

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

GLUTES & HAMMIES (GYM)

More workouts from Raquel Santos