Name: Playbook - Raquel Santos - W1/D1 Glutes & Hamstrings 1
Uploaded: 2023-12-22T05:10:15.871Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings 1

Main Lifts:
Box Squats or Sumo Stance Squats - 5x5
Hip Thrusts - 4x8-10

AMRAP Circuit: 40 mins 
Single leg deadlift x10
Deficit sumo KB deadlifts x12
DB Step ups x10 each side
Hamstring walkouts x8
KB swings x30s

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squat

- 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

Barbell Hip Thrust

Single Leg Deadlift x10
Deficit Sumo KB Deadlifts x12
DB Step Ups x10 each side
Hamstring Walkout x8
KB Swings x30s

- Hold DB on side of the leg that’s going back (opposite of working leg)
- Pick up your foot and think of squeezing the floor with your standing leg foot
- Hinge forward as you keep the DB close as possible to your body 
- Back is straight, spine in neutral 
- Lower DB to about mid shin level 
- Stand up straight in between each rep

Single Leg Deadlift

Deficit Sumo KB Deadlift

- Keep working foot on box for full set then switch
- Bring knee up at top of each rep

Dumbbell Step Ups

Hamstring Walkout

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

W1/D1 Glutes & Hamstrings 1

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