Name: Playbook - Sarah Herse - W6/D3 – Shoulders & Glutes
Uploaded: 2024-03-20T21:08:54.803Z
Duration: 60 min
Description: W6/D3 – Shoulders & Glutes

Diana

Loved this workout!! Such a good pump for HumpDay!! 💪🏻

Paula

Chris

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 sets
 
B.       5 sets
B1. High incline dumbbell press
(if you don’t have an incline bench, sub with overhead press)
1 x 15
2 x 12
2 x 10
After last 2 sets, grab a lighter set of dumbbells (~30% lighter) and perform as many reps as possible
Rest 1 minute between sets
 
C.       4 sets
C1. Dumbbell pull through x 15 reps (focus on squeezing glutes)
C2. Dumbbell glute bridge x 15 reps
C3. Banded lateral monster walks x 15/each direction
Rest 30 seconds between sets
 
D.      4 sets
D1. Dumbbell front raise + lateral raise x 10 reps of complex
D2. Dumbbell reverse fly x 10 reps
Rest 1 minute between sets
 
E.       4 sets
E1. Seated single arm strict press x 12 reps/arm
Rest 30 seconds between sets
 
F.       3 sets
F1. Dumbbell Bulgarian split squat x 12/leg
Rest 1 minute between sets
 
G.      Burnout (optional): 2 sets
G1. Dumbbell sumo squat x 10 reps
G2. Squat jumps x 10 reps
G3. Dumbbell sumo squat hold x 10 sec
G4. Step-ups: 10, alt. (just body weight)
Then max effort push-ups in 1 minute
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 sets

- 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.       5 sets
B1. High incline dumbbell press
(if you don’t have an incline bench, sub with overhead press)
1 x 15
2 x 12
2 x 10
After last 2 sets, grab a lighter set of dumbbells (~30% lighter) and perform as many reps as possible
Rest 1 minute between sets

High incline dumbbell shoulder press

C.       4 sets
C1. Dumbbell pull through x 15 reps (focus on squeezing glutes)
C2. Dumbbell glute bridge x 15 reps
C3. Banded lateral monster walks x 15/each direction
Rest 30 seconds between sets

Dumbbell pull-throughs

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

15 each direction
- Place a band slightly above your knees, 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 1

D.      4 sets
D1. Dumbbell front raise + lateral raise x 10 reps of complex
D2. Dumbbell reverse fly x 10 reps
Rest 1 minute between sets

Dumbbell front raise plus lateral raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 2

E.       4 sets
E1. Seated single arm strict press x 12 reps/arm
Rest 30 seconds between sets

- Sitting on box or bench with feet firmly on ground grasp a dumbbell with your hand and sit down on the bench with the end of the dumbbell on your thigh.
- Use your thigh to help you raise the dumbbells to shoulder height, and twist your wrist so that your palm is facing towards your face.
- Raise the dumbbell in your hand above your head until your arm is almost fully extended. Keep arm close to your head with palm facing your face the whole time.
- In a controlled manner, bring the dumbbell back down to starting position to complete the rep.

Seated dumbbell single arm strict press

F.       3 sets
F1. Dumbbell Bulgarian split squat x 12/leg
Rest 1 minute between sets

Dumbbell Bulgarian split squat

G.      Burnout (optional): 2 sets
G1. Dumbbell sumo squat x 10 reps
G2. Squat jumps x 10 reps
G3. Dumbbell sumo squat hold x 10 sec
G4. Step-ups: 10, alt. (just body weight)
Then max effort push-ups in 1 minute
Rest 1 minute between sets

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Just body weight
- Stand in front of a bench or step, 
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Alternating step-ups

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Burnout

W6/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!

W6/D3 – Shoulders & Glutes

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