Name: Playbook - Sarah Herse - W1/D3 – Shoulders & Glutes
Uploaded: 2024-03-20T21:08:54.221Z
Duration: 60 min
Description: W1/D3 – Shoulders & Glutes

Sarah

Diana

Marlene

Krystal Hardwick

Great!
Just didn’t have access to pulley machine

Tiffany

Actually did this workout in tandem with a male gym date… he kept up! lol 😆

Paula

Probably one of my favorite lifts so far.

Morgan Ullom

Chris

A.    Warm-up
A1. Down dog to up dog x 60 seconds
A2. Dead bug x 60 seconds (alternating)
A3. Banded overhead press x 10 reps
A4. Band pull aparts x 20 reps
A5. Glute bridges x 60 seconds (slow & controlled)

B.       4 sets
B1. Seated Arnold press x 10 reps
Start light and increase each set. Final set should feel heavy
Rest 1 minute between sets
 
C.       3 sets
C1. Cable or band pull-throughs x 15 reps
C2. Cable or dumbbell front raises x 10 reps
Rest 30 seconds between sets
 
D.      3 sets
D1. Cable or banded glute kickbacks x 12/leg
Rest 30 seconds between sets
 
E.       3 sets
E1. Dumbbell front raise + lateral raise x 10 reps of complex
E2. Banded monster walks x 20 reps each direction
Rest 30 seconds between sets
 
F.       2 sets
F1. Seated dumbbell rear delt raise x 12 reps
F2. Dumbbell hip thrust thrust with mini band on above knees x 20 reps with a 2 second pause at the top of each rep… really squeeze the glutes here!
Rest 30 seconds between sets
 
G.      Burnout (optional) x 2 rounds
G1. 30 seconds of alternating curtsy lunge w/ 4 second pulse with mini band
(do 4 pulses on one side, then switch to other leg & repeat for 30 seconds)
G2. 30 seconds of alternating curtsy lunge with mini band
G3. 30 seconds of alternating curtsy lunge w/ 4 second pulse with mini band
G4. 30 seconds of alternating curtsy lunge with mini band
G5. Dumbbell alternating lateral raise with iso hold x 60 seconds with light weights

A.    Warm-up
A1. Down dog to up dog x 60 seconds
A2. Dead bug x 60 seconds (alternating)
A3. Banded overhead press x 10 reps
A4. Band pull aparts x 20 reps
A5. Glute bridges x 60 seconds (slow & controlled)

- 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

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Warmup

B.       4 sets
B1. Seated Arnold press x 10 reps

- 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

C.       3 sets
C1. Cable or band pull-throughs x 15 reps
C2. Cable or dumbbell front raises x 10 reps
Rest 30 seconds between sets

- Practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine and the handle of the cable between your legs.
- Take a step away from machine so the weight starts to lift off the stack.
- Stand strong with your feet shoulder-width apart and your shoulders down. 
- Hinge at the hips, pushing them back towards the machine. Your spine should be neutral. 
- Then push the hips forwards again to standing. Drive with your glutes and engage your core as you perform the movement. 
- Squeeze your glutes at the top and pause before repeating for the next rep.

Cable pull-through

- 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 1

D.      3 sets
D1. Cable or banded glute kickbacks x 12/leg
Rest 30 seconds between sets

- Place a resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. There should be tension in the band.
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band. 
- Repeat for desired amount of reps and switch legs.

Standing banded glute kickback

E.       3 sets
E1. Dumbbell front raise + lateral raise x 10 reps of complex
E2. Banded monster walks x 20 reps each direction
Rest 30 seconds between sets

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and lift the dumbbells in front of you until they are shoulder height. 
- Then lower back to your sides and immediately raise them laterally until they're shoulder height. 
- Then lower them back down in a controlled manner to complete one rep.

Dumbbell front raise plus lateral raise

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

Circuit 2

F.       2 sets
F1. Seated dumbbell rear delt raise x 12 reps
F2. Dumbbell hip thrust thrust with mini band on above knees x 20 reps with a 2 second pause at the top of each rep… really squeeze the glutes here!
Rest 30 seconds between sets

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

Circuit 3

G.      Burnout (optional) x 2 rounds
G1. 30 seconds of alternating curtsy lunge w/ 4 second pulse with mini band
(do 4 pulses on one side, then switch to other leg & repeat for 30 seconds)
G2. 30 seconds of alternating curtsy lunge with mini band
G3. 30 seconds of alternating curtsy lunge w/ 4 second pulse with mini band
G4. 30 seconds of alternating curtsy lunge with mini band
G5. Dumbbell alternating lateral raise with iso hold x 60 seconds with light weights

- Stand tall, step one leg behind you and across your body.
- Place the stepping foot on the floor and gently bend at both knees until the stepping knee is almost on the ground.
- To stand, think about pressing the floor away with your standing foot.

Curtsy lunge with mini band

- Stand with your feet shoulder-width apart and your arms down at your sides. 
- Place a band right above your knee area 
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays up. 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
- Repeat the movement for the other leg

Curtsy lunge pulse with mini band

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

Glute & Shoulder Burnout (Curtsy lunges & lateral raises)

W1/D3 – Shoulders & Glutes

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Donna

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W1/D3 – Shoulders & Glutes

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