Name: Playbook - Sierra Flint - 1/5 Glutes & Shoulders
Uploaded: 2023-05-23T02:04:48.511Z
Duration: 44 min
Description: 1/5 Glutes & Shoulders

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Banded fire hydrants

Superset 1

- Start with a wide stance and your toes pointed out
- Hold the kettlebell in goblet position
- Push your hips back as you come down
- Pulse in the bottom half range for time or reps

goblet sumo squat

Banded single leg bridge

Superset 2

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

Glute kickback w/ band

Superset 3

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 4

Arnold press

45 degree front raise

Superset 5

1/5 Glutes & Shoulders

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