Name: Playbook - Raquel Santos - GLUTES/HAMSTRINGS/ABDUCTORS 9/29
Uploaded: 2024-03-21T05:32:58.531Z
Duration: 60 min
Description: GLUTES/HAMSTRINGS/ABDUCTORS 9/29

1️⃣ SUPERSET 
- Wide stance barbell box squats - 4x8-10
- Single leg foot elevated DB glute bridge - 4x10 each side 

2️⃣ SUPERSET 
- Assisted single leg RDL - 3x10-12 each side 
- X-band walks - 3x30 (15 each way)

3️⃣ TRISET
- Banded hyperextensions - 3x20
- DB curtsy lunges - 3x12,10,8 each side 
- DB stiff leg deadlift w/3s eccentric - 3x12

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squats

Single leg elevated glute bridge

SUPERSET

Assisted single leg Romanian deadlift

X-band lateral walks

- Place the band around your upper back
- Keep your chin tucked in
- Raise your upper body engaging your lower back and glutes
- Pause at the top and lower with control

Banded hyperextensions

DB curtsy lunges

DB stiff leg deadlift w/3s eccentric

TRISET

GLUTES/HAMSTRINGS/ABDUCTORS 9/29

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/HAMSTRINGS/ABDUCTORS 9/29

More workouts from Raquel Santos