Name: Playbook - Sierra Flint - Glutes & Shoulders
Uploaded: 2023-05-23T02:04:48.659Z
Duration: 60 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

Standing plate abduction

Superset 1

Wide stance squat

- 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

Tri set 1

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military 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 2

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

6 way delt raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Glutes & Shoulders

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