Name: Playbook - Raquel Santos - BOOTY & SHOULDERS
Uploaded: 2024-03-21T05:32:58.719Z
Duration: 70 min
Description: BOOTY & SHOULDERS

1️⃣ Hip thrust (machine, barbell, or dumbbell) with 4s hold - 4x15

2️⃣ SUPERSET
- DB seated shoulder prsss - 4x12,10,8,8 drop 10
- Constant tension DB sumo squats - 4x15

3️⃣ Single leg kneeling squat to press - 4x8 each side 

4️⃣ TRISET
- Cable pullthrough - 3-4x12
- DB alternating Iso hold lateral raises - 3-4x6 each side 
- DB lateral raise - 3-4x10

5️⃣ TRISET
- Glute focused hypers - 3-4x15
- DB alternating Iso hold front raises - 3-4x6 each side 
- DB front raise - 3-4x10

6️⃣ FINISHER
- Cable kickback - 3x12
- Diagonal kickback - 3x12
- Cable abduction - 3x12
*Do all on right side before moving onto the left

Hip thrust (machine, barbell, or dumbbell) with 4s hold

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Constant tension DB sumo squats

Superset

Single leg kneeling squat to press

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

DB alternating Iso hold lateral raises

- 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

Triset 1

Glute focused Hyperextension

DB alternating Iso hold front raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Triset 2

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Angled cable glute kickbacks

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

BOOTY & SHOULDERS

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