Name: Playbook - Sierra Flint - Glutes & Shoulders
Uploaded: 2023-07-12T20:43:36.420Z
Duration: 50 min
Description: 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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

Glute Superset 1

Glute kickback w/ band

Full clamshell

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Step up (one side)

Glute Tri set

Push press

Seated Y raise w/ resistance tubing

Shoulder Super set

Lateral raise to front raise

High pull from ground

Shoulder superset 2

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