Name: Playbook - Raquel Santos - Glutes & Hammies 1
Uploaded: 2023-02-26T01:13:09.754Z
Duration: 65 min
Description: Glutes & Hammies 1

Glutes & Hammies 
4/18

1️⃣ Box Squats - 4x3, then drop weight by ~50% and do 1 min

2️⃣ Hip Thrust - 3x6, then drop weight by ~50% and do 1 min

3️⃣ SUPERSET:
- Elevated DB Sumo Squat - 4x12
- Single Leg Barbell Deadlift - 4x8 each side 

4️⃣ SUPERSET: 
- Weighted Hyperextensions - 3x12-15
- Kneeling Single Leg Hamstring Curl - 3x8 each side (3s slow eccentric)

5️⃣ SUPERSET: 
- Single Leg Press - 3x10 each side
- Jump squats - 3x15

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Elevated DB Sumo Squat - 4x12
- Single Leg Barbell Deadlift - 4x8 each side

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

Single leg barbell deadlift

Superset 1

- Weighted Hyperextensions - 3x12-15
- Kneeling Single Leg Hamstring Curl - 3x8 each side (3s slow eccentric)

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

Kneeling single leg curl

Superset 2

- Single Leg Press - 3x10 each side
- Jump squats - 3x15

Single leg press

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset 3

Glutes & Hammies 1

W3: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

Glutes & Hammies 1

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