Name: Playbook - Raquel Santos - W3: Glutes/Hamstrings
Uploaded: 2024-01-25T07:22:40.811Z
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

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BOOOOTY DAY 🍑 5/18

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