Name: Playbook - Raquel Santos - POSTERIOR CHAIN (Hammies, Glutes, & Back)
Uploaded: 2024-03-21T05:32:58.909Z
Duration: 75 min
Description: POSTERIOR CHAIN (Hammies, Glutes, & Back)

*Superset:
- DB RDL- 4x8
- One arm DB row - 4x10 each side 

*Superset:
- Wide grip lat pulldown - 4x8
- Cable B-stance RDL - 4x10-12 each side 

*Paused Hip Thrust (barbell or machine) - 4x8 (3s pause at top)

*Triset: 
- 1.5 rep lying leg curls - 3x8
- Elevated KB sumo deadlift- 3x10-12
- Elevated KB sumo squat - 3x12-15

*Superset:
- DB pullover - 3x10
- Hip dominant Bulgarian split squat - 3x12 each side

Dumbbell Romanian deadlift

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Superset: RDLs & Rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Cable B-stance RDLs

Superset: Lats & Hammies

Pause hip thrust

1.5 rep lying leg curl

Elevated KB sumo deadlift

Elevated KB sumo squat

Triset: Hamstring & Glute Killer

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Hip dominant Bulgarian split squat

Superset: Pullovers & Bulgarians

POSTERIOR CHAIN (Hammies, Glutes, & Back)

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 (Hammies, Glutes, & Back)

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