Name: Playbook - Sarah Herse - Dumbbell-only Shoulders & Glutes!
Uploaded: 2024-03-20T21:08:55.035Z
Duration: 30 min
Description: Dumbbell-only Shoulders & Glutes!

Here's another short but effective dumbbell workout! This one is to target your shoulders & glutes (with a little core as well!)

Warm up: 3 sets
10 squats with heel tap
10 banded deadlift
20 plank shoulder taps
20 band pull aparts

3 sets
A1. Dumbbell Arnold Press x 10 reps (can do seated or standing)
A2. Dumbbell reverse lunge to b-stance squat x 10 /side
A3. Glute March x 20 reps (slow & controlled, use mini band if you have one
Rest 30 seconds

Circuit 2: 3 sets of
B1. Dumbbell staggered stance RDL: 10/side
B2. Dumbbell glute bridges x 20 reps (heavy!)
B3. Plank Hold (can drop to knees if necessary) x 45 seconds
Rest 30 seconds

Shoulder burnout
3 sets
10 alternating lateral raises with iso hold
10 Poliquin raises
10 reverse fly

High intensity circuit: 5 rounds
C1. 10 burpees (You can modify by stepping down instead of jumping)
C2. 10 dumbbell clean & push press

Warm up: 3 sets
10 squats with heel tap
10 banded deadlift
20 plank shoulder taps
20 band pull aparts

Squat to alternating heel tap

Banded deadlift

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup

3 sets
A1. Dumbbell Arnold Press x 10 reps (can do seated or standing)
A2. Dumbbell reverse lunge to b-stance squat x 10 /side
A3. Glute March x 20 reps (slow & controlled, use mini band if you have one
Rest 30 seconds

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

10/side
- Holding one dumbbell in a hand lunge back with one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance.
- Push up and bring your back foot a foot forward to get into the b-stance position.
- Maintaining a mostly upright torso, initiate the movement at the hips and knees simultaneously and sink your hips downward as far you are comfortably able without letting your back round.
- Keeping your knees tracking in line with the toes of each foot, press through your whole front foot and reverse the movement to stand up.

Dumbbell reverse lunge to b-stance squat

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Circuit 1

Circuit 2: 3 sets of
B1. Dumbbell staggered stance RDL: 10/side
B2. Dumbbell glute bridges x 20 reps (heavy!)
B3. Plank Hold (can drop to knees if necessary) x 45 seconds
Rest 30 seconds

Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground. Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward. Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

- Lay flat on the ground, knees bent and feet planted on the floor. - Press your hips toward the ceiling and hold them there. - Hold a dumbbell in each hand, straight up toward the ceiling before lowering the dumbbells to your chest, upper arms 6" away from your body. - Gently touch your elbows to the floor before pressing back up.

Dumbbell glute bridge

High plank hold

Circuit 2

3 sets
10 alternating lateral raises with iso hold
10 Poliquin raises
10 reverse fly

Dumbbell alternating lateral raise with iso hold

Poliquin raise

- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Dumbbell reverse fly

Shoulder burnout

High intensity circuit: 5 rounds
C1. 10 burpees
C2. 10 dumbbell clean & push press

(You can modify by stepping down instead of jumping)
- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
Draw your shoulders back and downward (think “proud chest”),
Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

High intensity circuit

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