Name: Playbook - Kehinde Anjorin - W5 D5 GLUTES & BACK & SHOULDERS
Uploaded: 2021-10-12T00:36:46.258Z
Duration: 60 min
Description: W5 D5 GLUTES & BACK & SHOULDERS

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

GLUTES

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded assisted pull-up

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

BACK

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press (left)

Arnold press (right)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Shoulders

W5 D5 GLUTES & BACK & SHOULDERS

Kicked my ass but I think this is good for me. Might have to repeat each week twice to perfect my form tho

W5 D5 GLUTES & BACK & SHOULDERS

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