Name: Playbook - Raquel Santos - HAMSTRINGS & GLUTES (GYM)
Uploaded: 2023-10-19T17:07:30.170Z
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: Glutes/Hamstrings

W3: Quads & Glutes

W2: GLUTES & HAMMIES

W2: QUADS & GLUTES

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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)

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Steph

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QUAD FOCUSED LEG DAY (AT-HOME)

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HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

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OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

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Booty Day 6/4

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