Name: Playbook - Raquel Santos - Glutes & Hammies 2
Uploaded: 2023-12-22T05:10:15.970Z
Duration: 75 min
Description: Glutes & Hammies 2

1️⃣ SUPERSET:
- Glute focused hypers- 4x20
- Hip thrust - 4x10

2️⃣ SUPERSET: 
- Leg press (wide & high stance) - 4x12
- Dumbbell sumo squat - 4x12-15

3️⃣ SUPERSET: 
- Lying leg curl (drop set) - 3-4x8, drop weight 30-50% and do 8-10 more
- Jump squats - 3-4x15

4️⃣ SUPERSET: 
- Barbell step ups - 3x12 total
- Narrow stance goblet squats - 3x8, drop weight 30-50% and do 8-10 more

5️⃣ (OPTIONAL) SUPERSET: 
- Trap bar RDLs - 3x12,10,8 (increasing weight)
- Trap bar reverse lunges - 3x12,10,8 (increasing weight)

- Glute focused hypers- 4x20
- Hip thrust - 4x10

Glute focused hypers

Hip thrust

Superset 1

- Leg press (wide & high stance) - 4x12
- Dumbbell sumo squat - 4x12-15

Wide & High Leg Press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset 2

- Lying leg curl (drop set) - 3-4x8, drop weight 30-50% and do 8-10 more
- Jump squats - 3-4x15

Do 8 reps, then drop weight 30-50% and do 8-10 more

Lying leg curl (drop set)

Jump squats

Superset 3

- Barbell step ups - 3x12 total
- Narrow stance goblet squats - 3x8, drop weight 30-50% and do 8-10 more

Barbell alternating step ups

Do 8 reps at a challenging weight (I used 60 lb) then drop weight 30-50% and do 8-10 more (I used 40-45 lb)

Narrow stance goblet squat

Superset 4

- Trap bar RDLs - 3x12,10,8 (increasing weight)
- Trap bar reverse lunges - 3x12,10,8 (increasing weight)

Glutes & Hammies 2

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