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

Jillian

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

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

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?

W7/D5 SHOULDERS & GLUTES

Community

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