top of page
Search
  • Writer's pictureCourtney Ustrzycki
    • Mar 31, 2019
    • 1 min read

Vacation Workout: January 17, 2018

Muscle emphasis: delts, glutes (AKA shoulders and booty!)

Equipment used: adjustable (incline) bench, various dumbbells, mini resistance bands


Link to Instagram post: https://www.instagram.com/p/BeDvHqslZSF/

(includes exercises marked with *)

​

A1. * DB sumo squat – 5x12

CUE: interlace fingers for an even grip; emphasize glute squeeze at top position

A2. Seated DB shoulder press – 5x8


B1. Band glute kickback – 4x20

B2.Standing NG shoulder press – 4x15


C1. * Incline bench band reverse hyperextension – 3x15 (:02 pause at top)

CUE: feet together at the bottom, and opening up at top position; emphasize stress on 'outer glutes' (gluteus medius)

C2. * Static hold (front) DB lateral raise – 3x10


D1. * Band-resist kneeling hip thrust – 3x30

CUE: think about driving hips forward and back, instead of from sitting to a kneeling position

D2. Band face pull – 3x30


E1. * Incline bench band lateral leg raise – 2x50

CUE: I did x25 with the band and x25 without the band immediately after (it burned so good but I wanted to keep it going!)

E2.DB Y-T-I’s – 2x8

CUE: face down on an incline bench; slow and controlled movements to emphasize stress on delts

Recent Posts

See All

If you’re into the fitness social media scene, chances are you’ve seen the ‘dry scoop’ trend that aLL ThE CoOL KiDs are doing with their pre-workout powders (PWOPs.) In my honest opinion, it’s dumb. B

Based on recent research, personal knowledge and education, and client experiences, this is a list of the top 3 things that you could and probably should avoid prior to a heavy workout. The pre-workou

A recent clean-up on my IG highlights encouraged me to compile a list of training tips that I’ve shared (from said cleaned up shares). These were shared over the last 3 years and are all still very tr

bottom of page