Name: Playbook - Erin Killeen - W5/D5 SHOULDERS & GLUTES
Uploaded: 2023-04-17T03:50:01.359Z
Duration: 60 min
Description: W5/D5 SHOULDERS & GLUTES

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

Kendall Ladd

Mariana

The 30 reps of hip thrusts to start - killer!

Leah

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

Laura

Kayla

SHOULDERS & GLUTES 

- Barbell Hip Thrust

Dropset:
- Dumbbell RDL

- Smith Machine Reverse Lunge
- Rounded Back Extension

Dropset:
- Seated Dumbbell Shoulder Press

- Cable Lateral Raise
- Barbell Front Raise
- Cable Rear Delt Fly

- 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
- 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 slowly

3 x 30

Barbell Hip Thrust

- Dumbbell RDL 3 x 10 (heavy) 
- Dumbbell RDL 3 x 10 (light/moderate)

- 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

Dumbbell RDL (Heavy)

Dumbbell RDL (Light/Moderate)

RDL Dropset

- Start with the bar on your upper back, standing position with your feet roughly hip width apart, your chest held high, and your back straight
- Step back with one foot and lunge down until your knee touches the ground
- In this position, your front knee should be directly over your ankle
- Extend both legs, driving upwards in a controlled fashion to the standing position
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Smith Machine Reverse Lunge

- Start in the prone position with your arms crossed forward off the shoulders
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

2 x 20

Rounded Back Extension

- Seated Dumbbell Shoulder Press 3 x 10 (moderate/heavy) 
- Seated Dumbbell Shoulder Press 3 x 10 (light)

- In a seated position with a dumbbell in each hand
- Elbows bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back down to starting position with control

Seated Dumbbell Shoulder Press (Moderate/Heavy)

Seated Dumbbell Shoulder Press (Light)

Seated Dumbbell Shoulder Press Dropset

- Grab criss crossed cables in each hand, arms in front of your body
- Keeping a slight bend in the elbows
- Raise the handles laterally up to shoulder height
- Reverse the movement with control back to starting position

3 x 15

Cable Lateral Raise

- Stand upright with your hands in front of your shoulders, holding the bar with an overhand grip
- Exhale and raise the bar, keeping your elbows soft
- Avoid using your legs or back to lift the bar
- Continue raising the bar until it reaches the level of your shoulder
- Inhale and lower the bar, returning to the starting position

3 x 10

Barbell/EZ-bar Front Raise

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse the movement with control back to starting position

3 x 12-15

Cable Rear Delt Fly

W5/D5 SHOULDERS & GLUTES

Libby

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Sandy

Maddie

Delaney

W1/D2 UPPER BODY (Shoulders & Arms)

Christie

Meghan

W1/D3 LEGS (Quad Focused)

Starting this to end my 2024. Stay strong

I was confused why there were 3 of the same workout in one whole workout.

Torrey

W1/D4 UPPER BODY (Back & Biceps)

Katie

Elaine

Rachael

W1/D5 SHOULDERS & GLUTES

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?

Jessica

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)

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.

W3/D1 LEGS (Hamstring Focused)

Bethani

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

Peggy

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)

Carrie

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.

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

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

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 😭🔥

W5/D5 SHOULDERS & GLUTES

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