Name: Playbook - Sarah Herse - Shy Girl Workout! Cable-Only Glutes & Shoulders
Uploaded: 2024-03-20T21:08:54.911Z
Duration: 45 min
Description: Shy Girl Workout! Cable-Only Glutes & Shoulders

This was a great “shy girl” workout. More please 🙏🏼

Donna

Sometimes you just want to hang at one machine in the gym and do your thang (as long as no one else is waiting for that said machine!).  I did this workout at my hotel gym last week because they had a cable machine. I was definitely sore the next day!

A.  Warm-up x 3 Sets
A1. Air squats x 10 reps
A2. Plank jacks x 10 reps
A3. Mountain climbers x 10 reps
A4. Downdog to updog x 5 reps
 
B. 4 Sets:
B1. Cable rope or straight bar squat x 20 reps
B2. Cable upright row (using rope or straight bar attachment) x 15 reps
*Rest 10 seconds between sets
*I used a rope attachment for both of these
 
C.  3 Sets:
C1. Cable rope curtsy lunge x 12/side
C2. Cable rope front raise x 12 reps
*Rest 20 seconds between sets
 
D.  3 Sets:
D1. Cable staggered stance RDL x 15/side
D2. Cable lateral raise x 10/arm
*Rest 10 seconds between sets
 
E. 3 Sets:
E1. Cable glute kickback x 15/leg
*Rest 20 seconds between sets

A.  Warm-up x 3 Sets
A1. Air squats x 10 reps
A2. Plank jacks x 10 reps
A3. Mountain climbers x 10 reps
A4. Downdog to updog x 5 reps

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

Warm Up

B. 4 Sets:
B1. Cable rope or straight bar squat x 20 reps
B2. Cable upright row (using rope or straight bar attachment) x 15 reps
*Rest 10 seconds between sets
*I used a rope attachment for both of these

- Grab the straight bar attachment and step a foot or two away from machine
- Get into a squat stance with feet shoulder-width apart 
- With your arms out in front of you and and hands close to your hip/upper thigh area (palms facing down)
- In a controlled manner squat down until you are slightly below parallel and then drive through the feet to stand up to full extension 
- Be sure to keep your chest up and core engaged throughout the movement.

Cable straight bar squat

- Position a cable at the lowest position possible and attach a straight bar or rope.
- Reach down and grab the handle with a pronated grip and stand up with the arms straight.
- Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high.
- Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.

Cable upright row

Circuit 1

C.  3 Sets:
C1. Cable rope curtsy lunge x 12/side
C2. Cable rope front raise x 12 reps
*Rest 20 seconds between sets

(12/side - 24 total reps)

- Holding the cable rope about chest level with both hands straight, step back so there is some tension and the weights are lifted.
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Complete the amount of reps and then repeat on the opposite side

Cable Rope Curtsy Lunges

*You can use a rope attachment for this
- Stand upright with your hands in front of your shoulders, holding the bar with an overhand grip.
- Exhale and raise the bar, keeping your arms straight. Avoid using your legs or back to lift the bar.
- Continue raising the bar until it reaches the level of your shoulder.
- Inhale and lower the bar, returning to the starting position.

Cable front raise

Circuit 2

D.  3 Sets:
D1. Cable staggered stance RDL x 15/side
D2. Cable lateral raise x 10/arm
*Rest 10 seconds between sets

(15/side - 30 total reps)

- Stand in front of the cable machine with your feet about hip-width apart. Take a short step backward with one of your feet. The distance between the feet should be about one foot
- Grasp the cable with the opposite arm of the front foot.
- Lean your weight onto the front foot and on the toes of the back foot. Engage your upper back by pinching your shoulder blades together.
- Start the hip hinge movement by pushing your hips back and your upper body hinge forward. 
- Slowly lower forward until you feel a deep stretch in your hamstrings. Pause for a brief second.
- Drive through your feet and push your hips forward to reach full extension to complete the rep.

Staggered stance cable RDL

(10/arm - 20 total reps)
*Sub with band or light db if the cable is too strong for you to do this with good form

- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.

Cable lateral raise

Circuit 3

E. 3 Sets:
E1. Cable glute kickback x 15/leg (30 total reps)
*Rest 20 seconds between sets

- Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle.
- Hinge from the waist and bend over so your back is almost parallel to the floor. If you need some additional stability, you can hold on to the cable machine.
- Keep a micro-bend in your planted leg, engage the abs and contract the glute muscles to lift your other leg back, slow and controlled, as far as possible.
- Squeeze the glutes at the top and slowly lower back down to the starting position.
- Repeat on opposite leg

Shy Girl Workout! Cable-Only Glutes & Shoulders

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