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

Libby

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Sayde

Sandy

W1/D2 UPPER BODY (Shoulders & Arms)

Christie

Meghan

Delaney

W1/D3 LEGS (Quad Focused)

Amanda

Lindsay

Starting this to end my 2024. Stay strong

W1/D4 UPPER BODY (Back & Biceps)

Katie

Elaine

Rachael

W1/D5 SHOULDERS & GLUTES

Beth

Those glutes are burning and my legs are weak 🔥

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

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

Ashlee

💪🏼 deloading this week, AND still feeling strong!

Brittny

Courtney

W2/D2 UPPER BODY (Shoulders & Arms)

Jillian

Timberlen

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

W2/D4 UPPER BODY (Back & Biceps)

Chloe

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

Mariana

W3/D1 LEGS (Hamstring Focused)

Stacy

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

Jenna Butler

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

Brittany

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

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

Laura

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

Rachel

W5/D1 LEGS (Hamstring Focused)

Finally have the weight/rep tracker! Looooove!

Ashlie

W5/D2 UPPER BODY (Shoulders & Arms)

I can’t feel my legs in the best of ways

Kennedy

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

SO LONG!! Prepare for over an hour for this workout.

Kendall Ladd

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

W6/D1 LEGS (Hamstring Focused)

I like this one. Short & sweet but very targeted.

The workout I never knew I needed.. insane pump 🥵😮‍💨

W6/D2 UPPER BODY (Shoulders & Arms)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

W6/D4 UPPER BODY (Back & Biceps)

Great workout. My arms are tired 🤎🔥

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

Struggled getting that last hammer curl 🔥

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I love your programs and how it has changed my body!

Erika

W8/D4 UPPER BODY (Back & Biceps)

I was drenched after this. This whooped my lil booty 😭🔥

W4/D5 SHOULDERS & GLUTES

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