Name: Playbook - Tire Trained - Glutes + Shoulders
Uploaded: 2024-04-03T03:25:50.516Z
Duration: 60 min
Description: Glutes + Shoulders

GLUTES + SHOULDERS

1. Mobility Warmup
2. Hip Thrust (4 x 8-12)
3A. Seated Shoulder Press (4 x 8-12)
3B. Deficit Reverse Lunges (L = 2 x 8-12, R = 2 x 8-12)
3C. Lateral Raises (4 x 8-12)
4. Tabata Conditioning
5. Mobility Cool Down

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

MOBILITY WARMUP

- Support upper back with shoulder blades resting on a bench
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Return to the starting position
- Be sure to inhale and brace before the contraction and release once the contraction is over

Barbell Hip Thrusts

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell Seated Shoulder Press

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- The front knee should be at a 90 degree angle and the upper body should maintain a slight lean forward
- Press through the heel on the front foot to stand back up
- Alternate sides for each set (e.g. 1st set = left, 2nd set = right, etc.)

Deficit Reverse Lunge (glute-focus)

- 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

- Shuffle lateral to the body and land in a squat 
- Perform a jump squat
- Shuffle the other direction and repeat

Shuffle Jump Squat

Rest

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High Plank Shoulder Taps

- Complete a squat
- Jab (punch) as you come up from the squat
- Repeat on the other side

Squat Jab

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Tabata Conditioning

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

Forward Fold

Cross Body Shoulder Stretch

COOL DOWN

Glutes + Shoulders

Jodi Doyle

Megan

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

Glutes (Barbell Only)

Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

Broke my RDL record at the end. 110lb baby!

LOWER: Quads + Glutes

LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

Glutes + Shoulders

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