Build + Define your Glutes and Shoulders | Full Workout | Follow Along

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Workout Breakdown:

Part 1: (warmup) (50:10)
1) alternating 3 way lunges
2) squat and reach
3) Dynamic crab
4) cossack squats
5) glute bridge
6) bird-dog
7) shoulder circumduction

Part 2: (50:10)
1) banded clamshells (right)
2) banded clamshells (left)
3) banded bird-dog
4) banded lateral walks
5) glute kickback (right)
6) glute kickback (left)
7) seated banded hip abduction

Part 3: Repeat 2x (10 REPS OF EACH)
1) deficit sumo squats
2) Bulgarian split squats
3)stiff leg deadlift

Part 4: Repeat 2x (10 REPS OF EACH)
1) alternating front lunges with a lateral raise
2) kneeling OH press
3) rear delt rows

Part 5: Repeat 2x
1) Single Leg foot elevated glute bridge (10 reps per leg)
2) Frog pumps (15 reps)
3) Elevated Plank Glute raises (10 total)

Part 6: repeat 3x
1) Rear delt fly (10 reps)
2) Man makers (2 reps)
3) Get-ups (5 reps)

Part 7: (50:10)
1) 2 shoulder taps, 1 pike pushup
2) squat and press
3) glute kickback (right)
4) KB swing
5) glute kickback (left)
6) KB swing
7) lateral banded walk

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