Name: Playbook - Raquel Santos - W2/D1 Glutes & Hammies 2
Uploaded: 2023-12-22T05:10:15.950Z
Duration: 60 min
Description: W2/D1 Glutes & Hammies 2

Aries Glutes & Hammies 2 

Barbell back or box squats 
5 min emom - 10 reps every minute on the minute 

Hip thrusts - 4x6-8 reps

Trap bar stiff leg deadlift (or regular barbell/Dumbbell stiff leg deadlift)- 4x10
Single leg SB curl - 4x10 each leg

Sumo goblet squat - 3x12
Banded good morning - 3x20

Finisher: Descending Ladder 
Russian KB Swings x 10,9,8,7,6,5,4,3,2,1 reps
Single Leg Deadlifts x 10,9,8,7,6,5,4,3,2,1 reps each leg

Start with 10 KB swings and 10 single leg deadlift on each leg, then 9 KB swings and 9 single leg deadlifts, etc until you get down to 1 rep of each

- 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 Squats

- 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 Thrusts

Stand on a platform or stepper to get a greater range of motion
Hinge forward rather than squatting down

Trap Bar RDLs

Stability Ball Single Leg Curl

Superset 1

Sumo Goblet Squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded Good Mornings

Superset 2

Start with 10 KB swings and 10 single leg deadlift on each leg, then 9 KB swings and 9 single leg deadlifts, etc until you get down to 1 rep of each

W2/D1 Glutes & Hammies 2

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