Name: Playbook - Raquel Santos - GLUTES & HAMMIES (Gym)
Uploaded: 2024-01-12T06:40:07.850Z
Duration: 75 min
Description: GLUTES & HAMMIES (Gym)

GLUTES & HAMMIES
W1/D4

*Core Warm Up:
- Hanging knee raise x10-15 
- Cross body crunches x10-15 each side
(2-3x)

1. Wide stance barbell box squat - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Assisted Slow Tempo High Box Step ups - 4x8-10 each side (3s eccentric)
2b. Frog pumps - 4x20-30
2c. Russian KB swings - 4x15-20

3. Smith machine or Barbell RDL - 5x20,15,12,10,8 *increase weight as reps decrease

4. Smith machine or Barrbell split squat - 4x10-12 each side

5a. Paused lying leg curls - 4-5x5 (3-5s pause at top of each rep)
5b. Sumo squat jumps - 4-5x30s or 20 reps *Modification: BW sumo squats

2-3x10-15
*Modification: floor seated knee tucks

Hanging knee raises

Cross body crunches

Core Activation (2-3 sets)

*Make sure you warm up with a lighter load for 1-2 sets before beginning the working sets

Wide stance barbell box squat

*Make it shorter: do 3 sets instead of 4 OR skip the KB swings

Assisted slow tempo high box step ups

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Booty Triset 🍑

*Increase weights as reps decrease 
*Modification: DB RDL

Smith machine or Barbell RDL

Smith machine or barbell split squat

Pause lying leg curl

Bodyweight sumo squat jump

Superset

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