Name: Playbook - Raquel Santos - POSTERIOR CHAIN (Back, Hammies, Glutes)
Uploaded: 2024-03-21T05:32:58.933Z
Duration: 75 min
Description: POSTERIOR CHAIN (Back, Hammies, Glutes)

9.19.23

1️⃣ Barbell RDL - 5x6 
*do 1-2 warm up sets before 5 working sets

2️⃣ Pull-ups (assisted or regular) - 5x6

3️⃣ Kneeling leg curl - 4x8 each side

4️⃣ Triset
- Smith machine good morning - 4x8-10
- Chest supported DB or KB rows - 4x10-12
- DB sumo squat - 4x10-12

5️⃣ Superset 
- Bulgarian deadlift- 3x12,10,8 each side 
- Half kneeling single arm cable lat pulldown- 3x12,10,8 each side 
(try to increase weight each set as reps decrease)

6️⃣ Booty finisher *mini band above knees 
- Weighted hip thrust - 3x20
- Bodyweight hip thrust- 3x20

- 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

Pull-ups (assisted or regular)

Kneeling leg curl

Smith machine good morning

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells or kettlebells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells or kettlebells back down

Dumbbell or kettlebell chest supported row

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Triset

Bulgarian deadlift

Half kneeling single arm cable lat pulldown

Superset

Dumbbell hip thrust

Banded hip thrust

Booty finisher

POSTERIOR CHAIN (Back, Hammies, Glutes)

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)

POSTERIOR CHAIN (Back, Hammies, Glutes)

More workouts from Raquel Santos