Name: Playbook - Raquel Santos - LEGS & BOOTY (Hamstring Focused) 1
Uploaded: 2023-12-22T05:10:15.953Z
Duration: 70 min
Description: LEGS & BOOTY (Hamstring Focused) 1

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

2️⃣ SUPERSET 
- Single leg box/bench squat - 3x8-10 each side
- Double KB sumo deadlift - 3x12

3️⃣ SUPERSET 
- Single leg assisted RDLs - 3x8-10 each side
- Stability ball hamstring curl - 3x15 w/10s hold on last rep of each set

4️⃣ SUPERSET 
- Single leg weighted hyperextensions - 3x10 each side
- DB hip thrust - 3x15 w/10s hold on last rep of each set

5️⃣ SUPERSET 
- Cable glute kickbacks - 3x15 each side
- KB pendulum to regular swings - 3x15 each

- 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

- Single leg box/bench squat - 3x8-10 each side
- Double KB sumo deadlift - 3x12

Single leg box squat

Double kettlebell sumo deadlift

Superset 2

- Single leg assisted RDLs - 3x8-10 each side
- Stability ball hamstring curl - 3x15 w/10s hold on last rep of each set

Single leg assisted RDL

Stability ball hamstring curl

Superset 3

- Single leg weighted hyperextensions - 3x10 each side
- DB hip thrust - 3x15 w/10s hold on last rep of each set

Single leg weighted hyperextensions

Dumbbell hip thrust

Superset 4

- Cable glute kickbacks - 3x15 each side
- KB pendulum to regular swings - 3x15 each

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

LEGS & BOOTY (Hamstring Focused) 1

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