Name: Playbook - Nathalie Cardona - W4/D5 Friday: Shoulders & Glutes
Uploaded: 2024-04-01T01:12:01.365Z
Duration: 60 min
Description: W4/D5 Friday: Shoulders & Glutes

Kammy

Cathy

Teresa

1. STANDING LATERAL RAISES (Machine or DB)
3 sets 20 reps—Controlling the weight on the way up and down!

2. MACHINE REAR DELT FLYS
3 sets 15 reps—Increasing weight with each set

3. Superset (Complete both exercises back to back with little to no rest)
PLATE UPRIGHT ROWS 3 sets 15 reps
PLATE FRONT RAISES 3 sets 15 reps

After completing 1 set, rest for 1 minute and repeat for 3 sets. 

4. SEATED ABDUCTIONS (Machine or Band)
3 sets 20 reps—Squeezing with each rep! Don’t just go through the motion 👀

5. KAS GLUTE BRIDGE
3 sets 15 reps—Increasing weight with each set and squeezing hard at the top of each rep! 

6. CABLE KICKBACKS (Normal or Elevated)
3 sets 15 reps

Steady State Cardio 25min

3 sets of 20 reps
Think about bringing your arms out and away from you rather than up to the ceiling. This will allow you to have a better mind muscle connection with your side delts. I also like to think of “leading with my pinky” and pretending like I’m pouring a cup of coffee at the top of the movement. Choose a lighter weight to be able to complete all reps with proper form.

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

Machine Lateral Raise

3 sets 15 reps
Using a reverse pec dec machine, keep a slight bend in your elbow and contract your rear delts with every rep. Slow and controlled!

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Machine Rear Delt Fly

PLATE UPRIGHT ROWS SS PLATE FRONT RAISES 

3 sets of 12-15 reps

No breaks in between these 2 exercises. Complete 12-15 reps of upright rows and drive your elbows as far up as you can. Immediately go into 12-15 reps of front raises, keeping a slight bend in your elbows.

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower the plate with control

Plate Front Raise

- Hold a plate in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the plate towards your chin
- Keeping the plate close to the body
- Pause at the top, elbows no higher than the shoulders
- Lower the plate with control back to starting position

Plate Upright Row

Superset

3 sets of 15-20 reps
Do these slow and controlled. Squeeze your outer glutes hard with each rep. You should feel these on your upper glutes. If you do not have an abductor machine, you can use a cable tower instead and kick outward away from your body or use a booty band above the knee.

- Sit in the seated hip abduction machine with your legs inside of the pads
- Exhale as you push against the pads with your knees until your hips are fully abducted
- Inhale as you reverse the movement and return your legs to the starting position

Machine Hip Abduction

3 sets of 12-15 reps

- Place your upper back on a bench with your legs and knees forming a 90 degree angle
- Drive through your heels, press the weight up to the sky and squeeze the life out of your glutes
- Think of your pelvis being an ice cream scooper and with each rep your scooping your favorite ice cream
- That “scooping” motion is how your pelvis should move with each rep
- This move is different from a traditional hip thrust because the range of motion is shortened to keep constant tension in the glutes

KAS Glute Bridge

3 sets of 12-15 reps each leg
Bring your upper body so it’s almost parallel to the ground (do not try to do these standing straight, it’ll prevent full range of motion). Kick the weight back and squeeze your glute. If you feel it on your lower back, place the cable attachment around your knee for better glute activation.

- Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle
- Face the weight stack from a distance of about two feet, grasping the steel frame for support
-!While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out
- At full extension, squeeze your glutes for a second in order to achieve a peak contraction
- Now slowly bring your working leg back to starting position, resisting the pull of the cable
- Complete desired reps then repeat on the opposite side

Cable Kickbacks

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