Name: Playbook - Raquel Santos - HAMSTRINGS & GLUTES (GYM)
Uploaded: 2024-03-21T05:32:59.000Z
Duration: 75 min
Description: HAMSTRINGS & GLUTES (GYM)

10.15.23

1️⃣ Barbell RDL - 5x5
*do 1-2 warm up sets before 5 working sets

2️⃣ SUPERSET
- Single DB elevated sumo squat OR sumo squat on pit shark - 4x6 w/3s pause at bottom + 6 steady reps
- Alternating deficit reverse lunges (DBs or KBs) - 4x30

3️⃣ SUPERSET
- Glute focused Hyperextensions - 3x15
- Paused single leg lying hamstring curl - 3x8 each side w/3s pause

4️⃣ SUPERSET:
- Single leg quadruped cable crossover abductions - 3x12-15 each side
- B-stance rotational RDL - 3x12 each side

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Elevated sumo squat (pit shark or DB/KB)

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

Superset 1

Glute focused Hyperextension

Paused single leg lying hamstring curl

Superset 2

Single Leg Quadruped Cable Abductions

B-stance rotational RDL

Superset 3

HAMSTRINGS & GLUTES (GYM)

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)

HAMSTRINGS & GLUTES (GYM)

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