Name: Playbook - Caroline Drury - W2/D3 Glutes & Shoulders (RPE 8)
Uploaded: 2024-04-03T16:12:01.370Z
Duration: 45 min
Description: W2/D3 Glutes & Shoulders (RPE 8)

April

Sarah

suzi

Challenging…upper body days are humbling.🫠

Kimberly Yamamoto

A workout dedicated to the glutes and shoulders to help build you that hourglass shape!

3 sets
8 reps
1-0-X-0 tempo (the 'x' means 'explode'!)
60 seconds rest

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your upper back/shoulders are on the bench; the bench should be at armpit height or about halfway down your shoulder blades
- Drive your hips up, lifting the bar
- In the top position, your knees should be bent at 90°, shins vertical to the ground, and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips with control, with the weight plates forming back fully to the ground

Barbell Hip Thrust

Perform this Bret Contreras glute burnout circuit 1-3 times, depending on how much time you have. 
----
1. Glute Bridge: 10 reps
2. Banded Paused Squat: 10 reps, 2-sec pause at the bottom
3. Lateral Walk: 10 steps each way (20 total)
4. Quadruped Hip Extension: 10 reps on each side (20 total)
5. Standing Hip Extension/Abduction: 10 reps on each side (20 total)
6. Seated Hip Abduction: 10 reps 
7. Hip-Hinge Abduction: 10 reps
Rest 120s, then repeat!

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels, bringing your glutes up
- Keeping your feet aligned with your knees
- Ensure to keep slight outward pressure against the band with your knees, resisting the inward pull of the band

Banded Glute Bridge

Put a light to medium band around the knees or just above the knees and perform a squat with a 3s pause at the bottom, all the while slightly pressing your knees outwards against the inward pull of the band.

Banded 3s Paused Squat

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down, and toes pointed forward

Lateral Banded Walk

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Do not arch your back
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- To increase the intensity you can hold the extended position longer and do the exercises slower

Banded Quadruped Kickback

-Place a band just above your knees
-With your hands resting on a surface just in front of you, standing on one leg, pull the non-standing leg away from the body, initiating the movement from the side glute (bum).

Standing Banded Hip Abduction

- Start seated with a band around both knees
- Then slowly extend your knees away from you until it hits a 45 degree angle
- Then return them to the starting position

Banded Hip Abductions

-With a tight core stand with a band around the knees, feet in line with the hips
- hinge at the hips, maintain a tight core
- move the knees out and in, working against the pressure of the band. 
-instigate the movement from the glutes and you should feel a good burn in the booty!

Standing Hip-Hinged Hip Abduction

Bret Contreras Banded Booty Burnout Circuit!

3 sets
12 reps
controlled tempo - keep these strict! 
60s rest

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Overhead Press

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Half-Kneeling Landmine Shoulder Press
12 reps on each side = 24 total
controlled tempo
No rest, go directly onto B

B - Partial Dumbbell Lateral Raises - Bottom 
20 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

1. Set up a landmine attachment in a secure manner, either anchored or using a landmine base.
2. Kneel down on one knee with the knee closest to the landmine and keep your other foot planted firmly on the ground.
3. Position yourself in a way that your front foot is aligned with the landmine bar.
4. Hold the landmine barbell or attachment in one hand with an overhand grip, keeping it close to your shoulder.
5. Brace your core to maintain stability and prevent arching your lower back.
6. Press the landmine upward by extending your arm fully while keeping your core engaged.
7. Lower the weight back to the starting position in a controlled manner.
8. Complete the desired number of repetitions on one side before switching to the other.

Half-Kneeling Landmine Shoulder Press

Dumbbell Partial Lateral Raise begins in a tall standing position, with feet set about hip-width apart, arms extended by your sides, hands holding onto dumbbells, palms facing in towards the body. 

To initiate the movement, bring a slight bend into the elbows, and laterally draw the dumbbells up and out wide, stopping before reaching about a 45-degree angle in the arms to the ground from the shoulder, then lower back down to the starting position.

Dumbbell Partial Lateral Raises - Bottom

Shoulders Superset 6

W2/D3 Glutes & Shoulders (RPE 8)

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Love the new variations…Smith machine step ups are going to be fun to progress.🙃

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Killer glutes and shoulders workout! On 🔥!

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Butt on fire! 🔥😀

Great.  Intimidated to do landmine hip thrusts, used dumbbell…I’ll work on that.😏

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Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

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Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

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Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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