Name: Playbook - Raquel Santos - GLUTES/SHOULDERS/CORE
Uploaded: 2023-12-17T04:46:05.132Z
Duration: 75 min
Description: GLUTES/SHOULDERS/CORE

GLUTES/SHOULDERS/CORE
12.16.23

1. Superset: 
- Seated DB overhead press - 4x6-8
- Bulgarian split squat to RDL - 4x8 each side (1 rep = split squat + RDL)

2. Lateral raises - 10x5 (with 10s rest in between)

3. Superset: 
- Hip thrust/glute drive - 4x10
- BW single leg hip thrust - 4x15 each side

4. Superset: 
- Ab wheel - 3x10
- Banded sit ups - 3x15

5. Cable booty triset:
- Glute kickbacks - 3x10
- Side to side kickbacks - 3x10
- Abductions - 3x10
*Do all moves on one side before switching legs

*Optional Finisher*
- DB squat thruster - 3x20

Seated dumbbell shoulder press

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat to RDL

Superset

- 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

Glute drive machine or Barbell hip thrust

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

Banded sit ups

Superset (Core)

- 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

Cable side to side 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

Cable abductions

Triset (Glutes)

- 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

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