Name: Playbook - Raquel Santos - GLUTES & HAMSTRINGS (HOME OR GYM)
Uploaded: 2023-10-24T19:31:41.980Z
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

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LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

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LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

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OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

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BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

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