Name: Playbook - Mariah Henke - W1/D4 Shoulders & Glutes
Uploaded: 2023-01-04T20:38:55.271Z
Duration: 45 min
Description: W1/D4 Shoulders & Glutes

Love the little bit of core and the conditioning even tho I was toast at the end of this one

Paige

Dylan

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for 5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- 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

- With the weight overhead and arms extended
- Lower weight down to your chest and press back up overhead

military press

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Superset

-Stand with your feet shoulder-width apart.
   - Hold the bar against your chest.
   - Engage your core and lengthen your spine as you squat down.
  -  Stop when your thighs are parallel to the floor.
   - Engage your glutes and legs as you return to the starting position.

Landmine Squat

- Start feet shoulder-width apart
- Lean forward slightly and grasp the end of the bar with a neutral grip
- The elbows should be bent and the bar held at shoulder height
- Extend the elbows and push the bar up and forward, keeping it in line with your shoulders
- Pause at the top, don’t lock out the elbows, then return slowly under control

Landmine Shoulder Press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

Set a timer for 7 minutes and go through the following exercises back to back as many times as you can. This is an AMRAP workout so limit your rests to none or little as possible after each round. Your goal is to complete as many rounds as you can within the given time frame.

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Conditioning

W1/D4 Shoulders & Glutes

I couldn’t do the hip dips and pull ups 😫I had to do alternatives I’m super weak

W1/D4 Shoulders & Glutes

Community

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