Name: Playbook - Raquel Santos - W2: GLUTES & HAMMIES
Uploaded: 2024-03-21T05:32:59.288Z
Duration: 75 min
Description: W2: GLUTES & HAMMIES

W2: GLUTES & HAMMIES
W2/D4

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

1. Wide stance back squat (smith machine or barbell) - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2. Cable glute kickback - 4x12-15 each side 

3a. Bulgarian RDL - 4x8-10 each side
3b. Landmine Single Leg hip thrust - 4x10-12 each side *modification: dumbbell single leg hip thrust or glute bridge 

4a. Belt sumo squat w/pulse - 4x12-15 *modification: elevated dumbbell sumo squat 
4b. Dumbbell RDL - 4x10-12

5. Barbell long step back reverse lunge - 4x10-12 each side *modification: dumbbell reverse lunge

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

Hanging knee raises

Cross body crunches

Core Activation (2-3 sets)

- Keep your heels together
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Wide stance back squat (smith machine or barbell)

Angled cable glute kickbacks

Single DB Bulgarian RDL

Landmine single leg hip thrust

Superset

*modification: elevated dumbbell sumo squat

Belt squat machine sumo squat w/pulse

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Barbell long step back reverse lunges

W2: 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: 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)

W2: GLUTES & HAMMIES

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