Name: Playbook - Raquel Santos - POSTERIOR CHAIN (Back, Hammies, Glutes)
Uploaded: 2023-09-27T22:14:57.219Z
Duration: 75 min
Description: POSTERIOR CHAIN (Back, Hammies, Glutes)

9.25.23

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

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

3️⃣ Superset
- Elevated DB sumo squat- 3-4x12
- Single DB Bulgarian RDL - 3-4x12 each side 

4️⃣ Superset
- Deficit reverse grip pendlay row - 3x10
- Barbell kang squat - 3x12,10,8 (increase weight each set)

5️⃣ Superset
- 2 up, 1 down lying hamstring curl - 3x8 each side
- Alternating KB gorilla rows - 3x12,10,8 each side (increase weight each set)

6️⃣ Finisher
- Weighted reverse hypers - 2-3x20
- Straight arm lat pulldown - 2-3x20

- 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 up (assisted or regular)

Elevated DB sumo squat

Single DB Bulgarian RDL

Superset 1 (3-4 sets)

Deficit reverse grip pendlay row

Kang squat

Superset 2

2 Up, 1 Down lying leg curls

3x12,10,8 each side (increase weight each set)

Alternating KB gorilla rows

Superset 3

Weighted reverse hypers

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Finisher (2-3 sets)

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