Name: Playbook - Raquel Santos - GLUTES & SHOULDERS (At-Home Friendly)
Uploaded: 2024-03-21T05:32:58.972Z
Duration: 60 min
Description: GLUTES & SHOULDERS (At-Home Friendly)

10.1.23

1️⃣ Superset 
- DB sumo deadlift high pull - 3-4x15
- Split squat + single arm shoulder press - 3-4x12 each side

2️⃣ Superset
- Bulgarian split squat w/rotation - 3-4x10-12 each side 
- B-stance RDL - 3-4x10-12 each side 

3️⃣ Superset
- Reverse lunge + lateral raise - 3x12-15 each side 
- Squat thruster- 3x15

4️⃣ Superset
- B-stance hip thrust - 3x15 each side
- Pop squat + front press - 3x15-20

DB sumo deadlift high pull

Split squat + single arm shoulder press

Superset 1

Bulgarian split squat w/rotation

B stance RDL

Superset 2

Reverse lunge + lateral raise

Dumbbell squat thruster

Superset 3

B-stance DB hip thrust

Pop squat + front press

Superset 4

GLUTES & SHOULDERS (At-Home Friendly)

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 & SHOULDERS (At-Home Friendly)

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