Name: Playbook - Raquel Santos - THURSDAY: GLUTES & HAMMIES
Uploaded: 2024-03-21T05:32:59.262Z
Duration: 75 min
Description: THURSDAY: GLUTES & HAMMIES

GLUTES & HAMMIES
W1/D4

*Core Warm Up:
- Hanging knee raise x10-15 
- Cross body crunches x10-15 each side
(2-3x)

1. Wide stance barbell box squat - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Assisted Slow Tempo High Box Step ups - 4x8-10 each side (3s eccentric)
2b. Frog pumps - 4x20-30
2c. Russian KB swings - 4x15-20

3. Smith machine or Barbell RDL - 5x20,15,12,10,8 *increase weight as reps decrease

4. Smith machine or Barrbell split squat - 4x10-12 each side

5a. Paused lying leg curls - 4-5x5 (3-5s pause at top of each rep)
5b. Sumo squat jumps - 4-5x30s or 20 reps *Modification: BW sumo squats

2-3x10-15
*Modification: floor seated knee tucks

Hanging knee raises

Cross body crunches

Core Activation (2-3 sets)

*Make sure you warm up with a lighter load for 1-2 sets before beginning the working sets

Wide stance barbell box squat

*Make it shorter: do 3 sets instead of 4 OR skip the KB swings

Assisted slow tempo high box step ups

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Booty Triset 🍑

*Increase weights as reps decrease 
*Modification: DB RDL

Smith machine or Barbell RDL

Smith machine or barbell split squat

Pause lying leg curl

Bodyweight sumo squat jump

Superset

THURSDAY: GLUTES & HAMMIES

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

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)

THURSDAY: GLUTES & HAMMIES

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