Name: Playbook - Raquel Santos - Posterior Chain (Back/Hammies/Booty) + Some Core
Uploaded: 2024-03-21T05:32:58.782Z
Duration: 65 min
Description: Posterior Chain (Back/Hammies/Booty) + Some Core

Fri 2/10/23

1️⃣ Barbell deadlift - 4x10-12

2️⃣ Landmine bent over row - 4x10-12

3️⃣ Superset
- 1.5 rep wide grip lat pulldown - 4x8-10
- Single arm cable row - 4x6-8 each side (2s pause + 2s eccentric)

4️⃣ Superset
- Elevated DB sumo squat - 3x12-15 (2s pause at bottom)
- Assisted single leg RDL - 3x10 each side 

5️⃣ Superset 
- Hyperextension plate rows - 3x12
- Feet elevated TRX inverted rows - 3x8-10

6️⃣ Superset
- Pallof press - 3x12
- Cross cable rear delt flyes - 3x15 (5s pause on first and last reps)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Landmine bent over row

Wide grip lat pulldown (1.5 reps)

Seated single arm cable row

Back/Lat Superset

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Pause 2s at bottom of each rep

Elevated dumbbell sumo squat

Assisted single leg RDL

Booty/Hammies Superset

Hyperextension plate rows

Feet elevated TRX inverted rows

Rows + more rows Superset

Cable Pallof press

Cross cable rear delt flyes

Cable Superset

Posterior Chain (Back/Hammies/Booty) + Some Core

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/Booty) + Some Core

More workouts from Raquel Santos