Name: Playbook - Raquel Santos - GLUTES & HAMMIES 9/22
Uploaded: 2024-03-21T05:32:58.513Z
Duration: 60 min
Description: GLUTES & HAMMIES 9/22

1️⃣ Sumo deadlift - 4x10

2️⃣ SUPERSET 
- Reverse hack squat - 4x10-12
- Kneeling leg curl - 4x10-12 each side 

3️⃣ TRISET
- Bulgarian split squat - 3x10 each side 
- Elevated sumo squat - 3x15
- DB RDL - 3x12

4️⃣ SUPERSET 
- Hip thrust (machine or barbell) - 4x12
- Hyperextensions - 4x15

Sumo deadlift

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Kneeling single leg curl

SUPERSET

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squat

Elevated DB sumo 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

TRISET

Hip thrust (machine or barbell)

Glute focused hyperextensions

GLUTES & HAMMIES 9/22

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 9/22

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