Name: Playbook - Sarah Herse - W5/D3 – Shoulders & Glutes
Uploaded: 2024-03-20T21:08:54.732Z
Duration: 60 min
Description: W5/D3 – Shoulders & Glutes

Loved it, added some stuff excellent as always👍👍

Diana

Couldn’t do the 4th set of reverse flies and had to modify them to barbell

Paulette

Elise

Holy hot workout Batman!!! The definition, the strength, the compliments from fit fam! I’m obsessed!!

Paula

Chris

Starting to see results from this program but my favorite by far is the increase in definition and strength in my shoulders! Shoulders have always been a weakness of mine and historically difficult for me to achieve noticeable gains, but this program is exactly what I’ve been needing.

Shannon Aguirre

A.      Warm-up x 3 sets
A1. Plank jacks x 20 reps
A2. Glute bridge x 20 reps
A3. Plank x 30 seconds
A4. Band pull aparts x 15 reps
Rest 1 minute between set
 
B.       4 sets
B1. Dumbbell strict press x 5 reps
B2. Dumbbell push press x 8 reps
Rest 1 minute between sets
*Pick a weight that gets you a couple reps shy of failure for 5 reps, then immediately go into 8 push press without putting the dumbbells down, try for heavier than week 3!
 
C.       4 sets
C1. Dumbbell bench press x 15 reps
C2. Dumbbell seated reverse grip front raise x 12 reps
C3. Seated abduction with mini band x 30 reps
Rest 30 seconds between sets
 
D.      4 sets
D1. Cable or banded glute kickbacks x 15/leg
Rest 30 seconds between sets
 
E.       4 sets
E1. Dumbbell standing leaning back lateral raise x 12 reps
E2. Banded lateral raise x 15 reps (light band, or sub with light dumbbells if needed)
E3. Banded reverse fly x 15-20 reps with light band (or light dumbbells)
Rest 1 minute between sets

 
F.       3 sets
F1. Dumbbell curtsy lunge x 12/side, not alternating
Rest 30 seconds between sets
 
G.      Burnout (optional) x 2 rounds
G1. Plate halo x 30 seconds each direction
G2. Plate overhead press x 30 seconds
G3. Plate overhead hold x 10-30 seconds
Rest 1 minute between sets

A.      Warm-up x 3 sets
A1. Plank jacks x 20 reps
A2. Glute bridge x 20 reps
A3. Plank x 30 seconds
A4. Band pull aparts x 15 reps
Rest 1 minute between set

- 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

Banded glute bridges

High plank hold

- 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

B.       4 sets
B1. Dumbbell strict press x 5 reps
B2. Dumbbell push press x 8 reps
Rest 1 minute between sets
*Pick a weight that gets you a couple reps shy of failure for 5 reps, then immediately go into 8 push press without putting the dumbbells down, try for heavier than week 3!

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extend

Dumbbell strict press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Circuit 1

C.       4 sets
C1. Dumbbell bench press x 15 reps
C2. Dumbbell seated reverse grip front raise x 12 reps
C3. Seated abduction with mini band x 30 reps
Rest 30 seconds between sets

Dumbbell bench press

Dumbbell seated reverse grip front raise

Seated abduction with mini band

Circuit 2

D.      4 sets
D1. Cable or banded glute kickbacks x 15/leg
Rest 30 seconds between sets

Banded glute bent kickback

E.       4 sets
E1. Dumbbell standing leaning back lateral raise x 12 reps
E2. Banded lateral raise x 15 reps (light band, or sub with light dumbbells if needed)
E3. Banded reverse fly x 15-20 reps with light band (or light dumbbells)
Rest 1 minute between sets

-Start standing with your feet either hip-distance apart or in a split stance. 
- Contract your abdominal muscles and pull your shoulders down and back. 
- Start to raise the dumbbells up and out to your sides. ...
- Start to lower the dumbbells slowly, rotating them slightly downward once you get past your shoulders.

Dumbbell standing leaning back lateral raise

Banded lateral raise

Banded bent over reverse fly

Circuit 3

F.       3 sets
F1. Dumbbell curtsy lunge x 12/side, not alternating
Rest 30 seconds between sets

Dumbbell curtsy lunge

G.      Burnout (optional) x 2 rounds
G1. Plate halo x 30 seconds each direction
G2. Plate overhead press x 30 seconds
G3. Plate overhead hold x 10-30 seconds
Rest 1 minute between sets

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate halo

G2. Plate overhead press x 30 seconds + plate overhead hold x 10-30 seconds

Plate overhead press

Burnout (optional)

W5/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!

W5/D3 – Shoulders & Glutes

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