W1/D3 – Shoulders & Glutes

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