Light Glutes + Back & Shoulders

Mobility Warm Up

Feet & Shoulder elevated One Leg Hip Thrust 3x30 (5 risers & bench( / incline DB rear delt raise
30@each- did 15-5-5-5 / 5lbsx20
30@each-did 15-10-5 / 7.5x15
30@each -did 20-10 /7.5x15

T Row Bar (w/ ab pad)
25lbs x 12- warmup set
30lbs x 12
35lbs x 8

One Arm DB Row / abs
3x25lbsx10@each

Hammer Wide Lat Pulldown
45lbs x 12
45lbs x 10
45lbs x 10

Push Ups / machine assisted pull up
12 / 3
10 / 3

Standing DB Shoulder Press (palm facing each other) -short rest between set (30sec)
10lbs x 15
12.5lbs x 12
15lbs x 8 - fatigue

Standing DB Side Delt Raise
5lbs x 20
7.5lbsx12
7.5lbs x 12

Elbow Side Plank Lift
2x12@each

Walking Side plank
2x20

Hanging knee raise (neutral grip)