Name: Playbook - Natalie Kimball - W4/D3 Glutes and Chest Focus
Uploaded: 2023-03-11T02:11:59.277Z
Duration: 15 min
Description: W4/D3 Glutes and Chest Focus

Five rounds 30 seconds each. Glute Bridge and Chest Press can be substituted with an elevated glute bridge (on the bench) Overhead tricep extensions can be substituted for bent-over tricep extensions. Squat and press can be substituted for squat and bicep curl. Rest for 30 seconds after each round or a often as you need.


S/A Chest Press Glute Bridge Hold L 
S/A Chest Press Glute Bridge Hold R 
Sumo Deadlift 
Standing Overhead Tricep Extensions 
Squat and Press

Glute Bridge and Chest Press can be substituted with an elevated glute bridge (on the bench) Overhead tricep extensions can be substituted for bent-over tricep extensions. Squat and press can be substituted for squat and bicep curl.

1. Start with your back firmly pressed against the floor and shoulders pulled down and pack from the ears. Engage your core and press into your heels to come to a glute bridge and hold statically.

2. .With your arm about 60 degrees from your torso, press your dumbbell up.

3. With a slight angle in the elbow lower your dumbbells slowly and controlled.

Tip: Be sure to maintain core tightness and stability throughout the shoulder.  Avoid shrugging the shoulders up or bringing your arms exactly at 90.  If you find yourself shrugging bring your elbows down slightly.

Glute Bridge Single Arm Chest Press

1. Place the KB or DB in between the arches of your feet, position your feet wide and push your knees out until they're in alignment with the middle of your foot. (If your knees aren't tracking mid-foot they're too wide.) 

2. Hinge your hips back and grip the hand pretend as if you were trying to bend the barbell in half, this engages your back.

 3. Brace your core, pull your shoulders down and back, feel tension on your glutes, and push your knees out as you come to a standing position. Repeat. Tip. Draw up and in on your core and check to see if you have tension in your glutes before every lift. Always make sure the knees are in alignment with the toes. Pressing the knees out on the upward motion and out downward motion is very helpful. 

Tip: If you're out of alignment bring your stance in more narrow. Wide stance deadlifts require a lot of mobility.

Sumo DB Deadlift

1. Keep your elbows close to your temples
2. Bend at the elbows to lower the dumbbell down behind your head
3. Extend your arms engaging your triceps to bring the dumbbell back up

Tip: Be conscious that you are not shrugging in the shoulders and draw your ribcage down while you engage your core.

Dumbbell overhead tricep extension

1. Target here is the legs and shoulders. Descend into a squat with dumbbells resting on your shoulders. Start the movement by pushing your hips and glutes back. 

2. End position is when your thighs are parallel with the floor or just before your lower back rounds. 

3. As you come to a standing position maintain core tightness and press the dumbbells straight up while maintaining your rib cage down so as to not to flare or overarch the back. The target here is the shoulders and the legs. 

Tip: Use the upward momentum of the squat to press the dumbbells up.

Squat and Press

Glutes and Chest Focus Weightlifting

W4/D3 Glutes and Chest Focus

Good, didn't have weights just yet but should have them for tomorrow

Sarah Snipes

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

Jennifer 

Nikki

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W4/D3 Glutes and Chest Focus

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