Name: Playbook - Raquel Santos - WEEK 2: GLUTES & HAMMIES (With a sprinkle of Back 💪)
Uploaded: 2023-12-22T05:10:15.980Z
Duration: 90 min
Description: WEEK 2: GLUTES & HAMMIES (With a sprinkle of Back 💪)

1️⃣ Pull ups (assisted or regular) - 5x10

2️⃣ SUPERSET 
- Back squat - 4x6
- DB RDLs - 4x8

3️⃣ Hip thrusts (machine, barbell or DB) - 4x10

4️⃣ SUPERSET 
- Hip abductions (machine or banded) - 3-4x20
- Glute kickbacks (machine, bands, or cable) - 3-4x12 each side

5️⃣ SUPERSET 
- Barbell (or DB) reverse lunges - 3-4x12 total 
- Elevated DB sumo squat - 3-4x15 

6️⃣ SUPERSET 
- DB good morning - 3x15
- DB one arm row - 3x10-12 each side

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

Superset 1

Hip thrusts (machine, barbell or DB)

- Hip abductions (machine or banded) - 3-4x20
- Glute kickbacks (machine, bands, or cable) - 3-4x12 each side

Hip abduction

Glute kickbacks (machine, bands, or cable)

Superset 2

- Barbell (or DB) reverse lunges - 3-4x12 total 
- Elevated DB sumo squat - 3-4x15

Barbell (or DB) reverse lunges

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

Superset 3

- DB good morning - 3x15
- DB one arm row - 3x10-12 each side

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

WEEK 2: GLUTES & HAMMIES (With a sprinkle of Back 💪)

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