Name: Playbook - Raquel Santos - W2: GLUTES & HAMMIES
Uploaded: 2024-01-19T17:36:39.942Z
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: Glutes/Hamstrings

W3: Quads & Glutes

W2: QUADS & GLUTES

QUADS & GLUTES (Gym)

GLUTES & HAMMIES (Gym)

QUAD FOCUSED LOWER BODY

GLUTE FOCUSED LOWER BODY

LEG DAY 2 (Quad Focused At Home)

LEG DAY 1 (Hammy/Glute Focused)

LEG DAY (Quad Focused)

LOWER BODY 2 (Quad Focused)

LOWER BODY 1

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

AT-HOME LOWER BODY (Glutes/Quads/Hammies)

Steph

GLUTES & HAMMIES (GYM)

BOOTY DAY

QUADS & GLUTES (GYM)

GLUTES & HAMSTRINGS (HOME OR GYM)

HAMSTRINGS & GLUTES (GYM)

QUAD FOCUSED LEG DAY (AT-HOME)

LOWER BODY & CORE (At-Home Friendly)

THE ROCK(Y) LEG DAY

AT-HOME BOOTY BURNER

Glutes & Hammies

Quads & Booty

Legs & Booty

Legs & Booty 3/2/23

Legs & Glutes 2/27/23

HOTEL GYM LOWER BODY

Glutes & Hammies 1

Glutes & Hammies 2

HEAVY BOOTY DAY 5/11

GHOST LEGS 👻 5/16

Quads & Glutes 1

OVERALL LEGS 5/9

GLUTES & HAMMIES 5/13

LEG DAY (QUAD FOCUS) 5/24

BIG LEG DAY 🥵 5/20

BOOOOTY DAY 🍑 5/18

LEGGIES & BOOTY

Booty Day 6/4

W2: GLUTES & HAMMIES

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