Name: Playbook - Raquel Santos - W3: Glutes/Hamstrings
Uploaded: 2024-03-21T05:32:59.306Z
Duration: 70 min
Description: W3: Glutes/Hamstrings

W3: Glutes/Hamstrings
W3/D4

*Core Activation:
- Hanging knee raise x10-15 
- Standing banded crunches x20
(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. Assisted single leg RDL - 4x8 each side
3b. Barbell alternating reverse lunges - 4x20 total *modification: use dumbbells 

4. B-stance hip thrust (barbell or glute drive machine) - 5x15,12,10,8,6 each side *increase weight as reps decrease 

5. Kneeling 1.5 Rep Single Leg curl - 4x5 each side w/10s hold on last rep

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

Standing banded crunches

Core Activation (2-3x)

3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

Smith machine wide stance squat

Angled cable glute kickbacks

Assisted single leg RDL

Barbell alternating reverse lunges

Superset

B-stance hip thrust (barbell or glute drive machine)

Kneeling 1.5 Rep single leg curls

W3: Glutes/Hamstrings

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

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

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)

W3: Glutes/Hamstrings

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