Name: Playbook - Erin Killeen - W2/D5 SHOULDERS & GLUTES
Uploaded: 2022-12-08T17:37:38.459Z
Duration: 60 min
Description: W2/D5 SHOULDERS & GLUTES

SHOULDERS & GLUTES

- Hack Squat Machine
- Dumbbell RDL
- B Stance Barbell Hip Thrust
- Cable Single Leg Kickback
- Barbell Overhead Press

Superset: 
- Dumbbell Lateral Raise 
- Dumbbell Front Raise

- Machine Rear Delt Fly

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

3 x 6-8

Hack Squat Machine

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

3 x 8

Dumbbell RDL

- 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 shoulders are on the bench and position the bar above your hips
- Stagger your feet in a B stance position 
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° 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 slow
- Complete desired reps then repeat on the opposite side

3 x 10 each side

B Stance Barbell Hip Thrust

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Attach the ankle cuff to your ankle
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

3 x 15 each side

Cable Single Leg Kickback

- 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 body and mid-foot 
- Lower the bar back down to the starting position with control

3 x 6-8

Barbell Overhead Press

- Dumbbell Lateral Raise 3 x 15 
- Dumbbell Front Raise 3 x 15

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow, raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raise

Superset

- Sit down on the fly machine facing the weight stack and get the seat in the position that allows you to grab the handles so your hands are in line with your elbows and shoulders
- Position the handles so they are as far back towards the weight stack as possible
- They should be together on the last setting
- Keep your shoulders down, chest up, and torso upright with your chest glued to the pad
- Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delts
- The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts
- You can pause and squeeze the targeted muscles here if you like for greater contraction
- Slowly return to the starting position

3 x 12-15

Machine Rear Delt Fly

W2/D5 SHOULDERS & GLUTES

Maddy

Laura

Rachel

W1/D1 LEGS (Hamstring Focused)

Sydney

Leah

Carlie Whidden

W1/D2 UPPER BODY (Shoulders & Arms)

This TESTED me. Quads are feeling weak after that but so good.

Jess

Kaycie

W1/D3 LEGS (Quad Focused)

Jessica

Loved that one! Wasn’t sure if seated rows were supposed to be on there twice though?

Bailee

Meg DeAngelo

W1/D4 UPPER BODY (Back & Biceps)

I forgot to swipe it was great but only too about an hour

Nicole

I feel like I say this every time - but this is my FAVORITE split you’ve done!!!!!!!!🤌🏼💪🏼😤

Carrie Caso

W1/D5 SHOULDERS & GLUTES

Death, dying, disparage….and I love every minute of it😈😈

these leg gains have been insane keep them coming plzzzzzz

Carly

W2/D1 LEGS (Hamstring Focused)

Amazingggg the pump I have is out of this world 🤩

Melissa

W2/D2 UPPER BODY (Shoulders & Arms)

i’m legit walking out of todays session stumbling holy shittttttt

Sarah

Christina

W2/D3 LEGS (Quad Focused)

Getting slightly repetitive, but still enjoy!

Kassy

Been supplementing more arms and chest in with this program and I love it!

Becoming a favorite for sure. Love feeling the back gains - still very impressed with the programming!

W2/D4 UPPER BODY (Back & Biceps)

Haylee

W3/D1 LEGS (Hamstring Focused)

Sydney Wetterberg

Missy

W3/D2 UPPER BODY (Shoulders & Arms)

Progress is your legs shaking a little less from 3x30 hip thrust 😵‍💫

Kellee

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

It was a fight for my life for energy on this workout today

W3/D4 UPPER BODY (Back & Biceps)

The best glute pump, kills me every time in the best way.

Amelia

W3/D5 SHOULDERS & GLUTES

Went up from 25s to 35s on my dead lifts!!!!

Christy

W4/D1 LEGS (Hamstring Focused)

the lateral raise superset gets me everytime smh

Camri

Had to modify with an overcrowded gym but we did the damn thing

Arms are feeling so
Pumped!! Loved the drop sets!

W4/D2 UPPER BODY (Shoulders & Arms)

Reverse lunges are the bane of my existence

W4/D3 LEGS (Quad Focused)

justin

Loving this back day set up. Seeing good gains!

W4/D4 UPPER BODY (Back & Biceps)

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

W5/D1 LEGS (Hamstring Focused)

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

Fighting for my life this entire workout 😮‍💨

I was all excited to not have reverse lunges anymore, and then the Bulgarian split squats came in to make me immediately regret that 😅

I’ve lost 4 pounds in these 5 weeks but also have gotten so much stronger. Feeling proud as a 3x c section mama

Kenzie

W5/D3 LEGS (Quad Focused)

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

I substituted the reverse lunges because those would have sent me over the edge of insanity today. Great workout otherwise!

W2/D5 SHOULDERS & GLUTES

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