Name: Playbook - Raquel Santos - HUMP DAY BOOTY 🐪
Uploaded: 2023-02-26T01:13:09.959Z
Duration: 70 min
Description: HUMP DAY BOOTY 🐪

6/15

Warm up: KB Squat to RDL - 2x25

1️⃣ SUPERSET 
- Back squat - 4x6
- DB RDLs- 4x8

2️⃣ SUPERSET 
- Smith machine (or barbell) good morning (slow eccentric) - 4x8-10
- Lying DB hamstring curl - 4x10-12

3️⃣ SUPERSET
- Elevated DB sumo squat - 3x15
- Single leg DB hip thrust - 3x12 each side 

4️⃣ SUPERSET 
- Single DB sumo deadlift (slow eccentric) - 3x10-12
- Bent leg side plank abductions - 3x10-12 each side

KB squat to RDL

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 1

- Smith machine (or barbell) good morning (slow eccentric) - 4x8-10
- Lying DB hamstring curl - 4x10-12

Smith machine good morning (slow eccentric)

Dumbbell lying hamstring curl

Superset 2

- Elevated DB sumo squat - 3x15
- Single leg DB hip thrust - 3x12 each side

- Stand in a wide toes 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 dumbbell hip thrust

Superset 3

- Single DB sumo deadlift (slow eccentric) - 3x10-12
- Bent leg side plank abductions - 3x10-12 each side

Single dumbbell sumo deadlift

Bent leg side plank abductions

Superset 4

HUMP DAY BOOTY 🐪

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 1

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

HUMP DAY BOOTY 🐪

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