Name: Playbook - Erin Killeen - W4/D5 SHOULDERS & GLUTES
Uploaded: 2023-04-17T03:50:01.329Z
Duration: 60 min
Description: W4/D5 SHOULDERS & GLUTES

Peggy

Jessica

Carrie

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

W4/D5 SHOULDERS & GLUTES

Yliana

Diana

Kelsey

W1/D1 LEGS (Hamstring Focused)

Elaine

Good workout, I added some chest in there

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

W1/D2 UPPER BODY (Shoulders & Arms)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

Abigail

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Bethani

Ashlee

Jillian

W1/D4 UPPER BODY (Back & Biceps)

Katie

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

Should I start adding in more reps each week? Or does it matter since I’m increasing weight?

W4/D5 SHOULDERS & GLUTES

Community

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