Name: Playbook - Raquel Santos - Glutes & Shoulders 1
Uploaded: 2023-12-22T05:10:15.955Z
Duration: 70 min
Description: Glutes & Shoulders 1

1️⃣ Sumo Deadlift - 3x8-10 reps
*Decrease weight…
2️⃣ Sumo Deadlift High Pull - 3x6-8 reps

3️⃣ Barbell overhead press - 4x6,8,10,10

4️⃣ SUPERSET:
- Goblet Bulgarian split squat - 3x10 reps into 10 pulses each side 
- Standing Arnold press - 3x10-12 reps

5️⃣ SUPERSET: 
- Cable glute kickbacks - 3x12-15 reps each side
- Cable pull through front raise - 3x10-12

6️⃣ SUPERSET: 
- Lateral raise - 2-3x10
- Poliquin lateral raise - 2-3x10
- Rear delt fly - 2-3x10
*Don’t drop the weight the entire set

Sumo deadlift

Sumo deadlift high pull

Barbell overhead press

- Goblet Bulgarian split squat - 3x10 reps into 10 pulses each side 
- Standing Arnold press - 3x10-12 reps

Goblet Bulgarian split squat

Standing Arnold press

Superset 1

- Cable glute kickbacks - 3x12-15 reps each side
- Cable pull through front raise - 3x10-12

- 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 and a little on angle
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Cable pull through front raise

Superset 2

- Lateral raise - 2-3x10
- Poliquin lateral raise - 2-3x10
- Rear delt fly - 2-3x10
*Don’t drop the weight the entire set

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

Glutes & Shoulders 1

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