Name: Playbook - Raquel Santos - GLUTES & HAMMIES
Uploaded: 2024-03-21T05:32:58.549Z
Duration: 70 min
Description: GLUTES & HAMMIES

10/7

1️⃣ Wide stance box squat - 5x10 (3s pause at bottom)

2️⃣ SUPERSET 
- Assisted single leg RDL - 3x8-10 each side (3s pause at bottom)
- Feet elevated glute bridge hold (banded) - 3x60s

3️⃣ Single leg hyperextensions - 4x8-10 each side (3s pause at top of each rep)

4️⃣ SUPERSET 
- Elevated DB sumo deadlift - 3x12
- Front foot elevated DB split squat- 3x10 each side

5️⃣ SUPERSET 
- 2 up, 1 down lying leg curl machine - 3x10 each side 
- Banded good morning - 3x15 (2s pause at bottom)

Wide stance box squat with 3s pause at bottom

Assisted single leg RDL

Feet elevated glute bridge hold (banded)

Superset 1

Single leg hyperextensions

Elevated DB sumo deadlift

Front foot elevated DB split squat

Superset 2

2 up, 1 down lying leg curls

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- pause 2s at the bottom of each rep
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Superset 3

GLUTES & HAMMIES

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

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