Name: Playbook - Erin Killeen - W7/D5 SHOULDERS & GLUTES
Uploaded: 2023-04-17T03:50:01.450Z
Duration: 60 min
Description: W7/D5 SHOULDERS & GLUTES

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

W7/D5 SHOULDERS & GLUTES

First day back since i hurt my back and this was great and didn’t irritate my back! Love it! Glad to be back and to get back serious

Kailyn

Starting over but felt really good today !

Alyssa

It was good! I have just come back from being sick so I had to modify some things but I’m so happy with the app so far!!

Kierra Campbell

W1/D1 LEGS (Hamstring Focused)

Sukhman

Kristin

Mariana

W1/D2 UPPER BODY (Shoulders & Arms)

Jenna Butler

Sandra

W1/D3 LEGS (Quad Focused)

Wow that was a good work out!!! Nice push with this workout

sam wells

Mahaila

W1/D4 UPPER BODY (Back & Biceps)

Kari

W1/D5 SHOULDERS & GLUTES

Julia

Sydney

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

Jessica

W2/D1 LEGS (Hamstring Focused)

Mindy

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

Alyssa Taliaferro

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

Carly

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

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

Laura

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

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

Melissa

Idk if I’ve ever felt my hamstrings this much

W3/D1 LEGS (Hamstring Focused)

Stacy

Sydney Wetterberg

W3/D2 UPPER BODY (Shoulders & Arms)

Haylee

Rachel

W3/D3 LEGS (Quad Focused)

Carrie

Love this back day. Hits all the right spots!

W3/D4 UPPER BODY (Back & Biceps)

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

Amelia

W3/D5 SHOULDERS & GLUTES

Lucy

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

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)

Finally have the weight/rep tracker! Looooove!

Ashlie

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

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

Danielle

Fighting for my life this entire workout 😮‍💨

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)

The 30 reps of hip thrusts to start - killer!

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

W7/D5 SHOULDERS & GLUTES

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