Name: Playbook - Raquel Santos - LEGS & BOOTY (Hamstring Focused)
Uploaded: 2023-02-26T01:13:09.977Z
Duration: 70 min
Description: LEGS & BOOTY (Hamstring Focused)

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

Kettlebell pendulum to regular swings

Finisher

LEGS & BOOTY (Hamstring Focused)

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

LEGS & BOOTY (Hamstring Focused)

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