Name: Playbook - Miranda Criner - Back, Shoulder & Glute Supersets
Uploaded: 2024-01-11T20:43:45.545Z
Duration: 45 min
Description: Back, Shoulder & Glute Supersets

Today we are working 3 supersets!

We will start with a back superset, move to shoulders and finish with a glute superset! 

Our goal is to challenge the endurance of those muscles and work the exercises back to back and resting a short period of time! 

Have a blast!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

Work the two exercises back to back! Hence the superset!

Rest for :45 seconds before hitting your second set and third set!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats and slowly bring them back down half way to starting position and pull dumbbells back up engaging lats
- release back to starting position
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows + pulses

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dumbbell Bench pullovers

Back Superset

Work the exercises back to back. Superset, baby!

Keep control of the dumbbells, avoid swinging the body, and breath!

Rest :45 seconds between each round.

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up above shoulder height- make sure you have control of the dumbbell (if muscles are sore just bring to shoulder height) 
- Keep a slight bend at the elbow

Dumbbell Full front raises

Shoulder Superset

Work the exercises back to back. Superset, baby!

Rest :45 seconds between each round.

Add dumbbells if you can and challenge those glutes to work! 🔥

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- place feet in bench 
- Raise one leg off the bench 
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Park Bench Single leg glute bridge

Glute Superset

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

Back, Shoulder & Glute Supersets

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