Name: Playbook - Raquel Santos - GLUTES & HAMSTRINGS (HOME OR GYM)
Uploaded: 2024-03-21T05:32:59.016Z
Duration: 75 min
Description: GLUTES & HAMSTRINGS (HOME OR GYM)

10.21.23

Warm up :
- Alternating reverse lunges - 2x20
- High knees - 2x30s
- Air squat - 2x25

1️⃣ Superset
- DB RDL - 4x15-20
- Assisted deficit reverse lunges - 4x8-10 w/weight + 3s pause into 10 bodyweight each side

2️⃣ Superset
- B-stance DB hip thrust - 3-4x15 each side
- Single leg RDL or Bulgarian RDL - 3-4x6-8 each side 

3️⃣ Superset
- Standing single leg banded curl - 3x15-20 each side 
- Banded pull throughs - 3x30

4️⃣ Superset
- Dumbbell curtsy lunge - 3x8-10 each side
- Dumbbell stationary curtsy lunge - 3x8-10 each side
*Do both on one side before switching
- KB Russian swings - 3x20-30

5️⃣ *Optional* Core Finisher
- Banded crunches - 4x25
- V ups - 4x10

Alternating bodyweight reverse lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

- 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

6-8 pause reps with a medium-heavy dumbbell into 10 bodyweight reps

Single DB assisted deficit reverse lunges (drop set)

Superset 1

B-stance DB hip thrust

1 rep = Bulgarian split squat + Bulgarian RDL

Bulgarian split squat into SL RDL

Superset 2

Standing single leg banded curl

Banded pull throughs

Superset 3

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Dumbbell stationary curtsy lunge

- 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

Superset 4

Modification: regular bodyweight crunches or use a weight instead of the band

Banded crunches

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

*Optional* Core Finisher

GLUTES & HAMSTRINGS (HOME OR 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 & HAMSTRINGS (HOME OR GYM)

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