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  • Courtney Ustrzycki

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

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