Name: Playbook - Jake Schultz - Glutes, Hamstrings, Shoulders 09/06/2023
Uploaded: 2023-12-11T15:29:51.914Z
Duration: 75 min
Description: Glutes, Hamstrings, Shoulders 09/06/2023

Blake

- Keep your chest up and hold kettlebells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Kettlebell reverse lunge

- Place your upper back on a bench and a kettlebell or dumbbell at your hip
- Push through your heel raising your hips keeping opposite leg straight
- Engage your glutes as you raise
-Pause at the top and then control down slowly

Weighted single leg hip thrust

- Holding a single kettlebell at your side perform a Bulgarian split squat 

* Work both sides

KB single arm Bulgarian split squat

- Slowly lower the dumbbells or kettlebells with a slight bend in your knees, hinging at the hips and keeping your core tight & back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward squeezing your glutes & hamstrings to power back to upright position

Dumbbell RDL

- Start with your arm at 90 and press up until you reach full extension
-slowly control back to starting position
- Keep your core tight

Single arm machine shoulder press

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Hinge forward at the hips. Keep back straight
- Keep a slight bend in the elbows
- Raise the kettlebells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Glutes, Hamstrings, Shoulders 09/06/2023

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Glutes, Hamstrings, Shoulders 09/06/2023

Community

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