Name: Playbook - Alexandra Yaeger - Shoulders & Glutes
Uploaded: 2023-07-09T21:31:36.915Z
Duration: 45 min
Description: Shoulders & Glutes

Rotate through each warm up performing each for 20-30 seconds!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Scoop Hamstring Stretch

Hip mobility

Warm Up

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Barbell push press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start in a high plank or push-up position with your feet slightly wider than hip-width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank Shoulder Taps

Glute Bridge

- 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

Shoulders & Glutes

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