Name: Playbook - Raquel Santos - POSTERIOR CHAIN (Back, Hamstrings & Booty)
Uploaded: 2023-12-22T05:10:15.870Z
Duration: 90 min
Description: POSTERIOR CHAIN (Back, Hamstrings & Booty)

Misha SWB

1️⃣ SUPERSET 
- RDL to row - 4x12,10,8,6
- bent over rear delt fly - 4x10-12

2️⃣ Deadlift - 4x12,10,8,6
OR 
Sumo stance barbell RDLs - 4x12 into Sumo deadlifts til failure 

3️⃣ SUPERSET 
- Single arm lat Pulldown - 3-4x12 each side 
- Single leg assisted RDLs - 3-4x12 each side 

4️⃣ SUPERSET
- Tripod rows - 3-4x12 each side 
- Elevated DB or Landmine sumo squat - 3-4x15

5️⃣ SUPERSET 
- Hip thrust 4x10-12
- Hyperextensions - 4x10-12 with band or weight into 10 bodyweight

- RDL to row - 4x12,10,8,6
- bent over rear delt fly - 4x10-12

RDL to bent over row

Bent over rear delt fly

SUPERSET 1

Sumo stance barbell RDLs - 4x12 into Sumo deadlifts til failure 
OR 
Deadlift - 4x12,10,8,6

Sumo stance barbell RDLs

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

SUPERSET 2

- Single arm lat Pulldown - 3-4x12 each side 
- Single leg assisted RDLs - 3-4x12 each side

Single arm lat pulldown

Single leg assisted RDLs

SUPERSET 3

- Tripod rows - 3-4x12 each side 
- Elevated DB or Landmine sumo squat - 3-4x15

Tripod rows

Elevated DB sumo squat

SUPERSET 4

- Hip thrust 4x10-12
- Hyperextensions - 4x10-12 with band or weight into 10 bodyweight

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

POSTERIOR CHAIN (Back, Hamstrings & Booty)

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