Name: Playbook - Caroline Drury - W1/D3 Glutes & Shoulders (RPE 7)
Uploaded: 2025-10-17T10:19:04.879Z
Duration: 45 min
Description: W1/D3 Glutes & Shoulders (RPE 7)

Got the app working and love the videos and the “digestible” workouts.

Sarah

Francesca

Angie

Not the best but did it when not feeling it. Loved the Arnold presses. Felt weak with the frog presses.

Jennifer

I enjoyed that workout! It was  challenging, but not over the top,and it did only take me 45 mins.

Angela

Tina 🇫🇷🇬🇧

Sherry

Michelle FisherMayr

Betsey

Severine

Great workout. I had to modify a few times because I have a back injury. Loving this program!!

Julie Hughes

Excellent gluts!!! Feeling my butt burn🥳

Denise

Was quite a burn. For the glute from exercise I couldn’t get my hip off the floor only tighten lol. I guess I will get stronger with time.

Rachael 🇹🇹🇬🇧

I thought I was in good shape, but some of these were HARD!

Lisa B🇨🇦

Wow!  Another great workout 🏋️‍♀️!  Time for cardio!

Deb Stanton

I’m not new to lifting in the gym, but your demos/tips on form and muscle group combos have me lowering my weight amounts and getting a better workout than I ever have. These workouts are so efficient!!

Jenivere

Katelyn

Shelley La Berge

Doris

That marching bridge thing, and the lateral raises were quite a bit more challenging than I had anticipated! I had to switch weights to cans of beans lol

Melissa

Awesome! I love how the workouts are not overwhelming! I can do this! Also, love all the tips to improve form.😊

Jamie

Jill

Jacqueline Mathusek

Great workout, marching glute bridge is surprisingly hard. And oh boy those isometric lateral raises 🔥

Sandra

Allison

I love doing the workout in sync with - that surprises me and seems creepy - perhaps because I know you and can see Winnipeg in summer in the back ground. 

Also you look so beautiful - what I would call “healthy accessible” fit - if that makes sense. I find it inspiring.

Jennifer hayden

I did NOT want to workout today but forced myself and this was a fun one!

Tracy

Today's workout was fantastic. Grateful for the effective session, thanks Caroline!

CHERYL

Great, I like these workouts. I only manage 3 a week. Should I start each week at one or next week go to 4, 5, etc

Allyson

Mavis

This is a good one!  Both of these are my weak muscle groups.  Will get better at it!!

Jodie Brand

Welcomed pace for 3rd workout of the week.

Bonnie McDonald

Rosemarie

Enji

Karen Kay 🇺🇸

Leslie

Shoulders 🔥 I’m obsessed with the arnold press 🤷🏻‍♀️ 💪🏻

My glutes definitely need more work! 😆

Martina

Rosa

Those Arnold presses are no joke!!
I am soooo grateful that you designed an at home dumbbell program because it is definitely a challenge for me. And I will grow into the gym program…a win win!! 
💪😊
W1D3 ✅

Kelly

Iris

Shantel

Great workout easy to follow. Harder then I thought it would be.

Kimberly Carlton

Jackie Sass

Favorite so far but am having a very difficult time (due to old lifelong back injuries) doing the glute bridges/walks.

Remedios

A workout dedicated to the glutes and shoulders to help build you that hourglass shape!

2 sets
15 reps on each side (30 reps)
controlled tempo
45 seconds rest

- Get into a glute bridge position and march your feet with control, keeping your hips up
- Don't let the bum sink toward the floor

Bodyweight - Marching Glute Bridge

3 sets
8 reps
controlled tempo
60 seconds rest

- Perform hip thrusts holding a dumbbell at the hips.

Dumbbell - Hip Thrust

3 sets
15 reps
controlled tempo
60 seconds rest

- Lying face down with the soles of your feet together and knees outward
- Lift your feet up and squeeze your glutes
- Pause at the top then lower back down to starting position

Bodyweight – Frog Pump (Belly Down)

3 sets
15 reps on each side (30 reps)
controlled tempo
60 seconds rest

- Hold one dumbbell in the top position as you perform a lateral raise with the opposite arm
- Alternating back and forth between each rep

Dumbbell - Isometric Lateral Raise

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Banded - Seated Hip Abduction
15 reps
controlled tempo
No rest, go directly onto B

B - Dumbbell - Arnold Press
15 reps
2011 tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Start seated with a band around both knees
- Then slowly extend your knees away from you until it hits a 45 degree angle
- Then return them to the starting position

Banded - Seated Hip Abduction

- Holding a dumbbell in each hand, start with your palms facing you with the dumbbells at eye level.
- Press the dumbbells overhead, rotating your wrists/arms as you press up.
- Palms will be facing forward at the top position.
- Reach full extension and reverse the motion to return to starting position.

Dumbbell - Arnold Press

Glutes & Shoulders Superset 1

W1/D3 Glutes & Shoulders (RPE 7)

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Kimberly Yamamoto

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

Laura

W1/D0 👊 Intro to Block 1 - Week 1

Tavia

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

W1/D1 Cardio

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Jen 🇨🇦

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Milo

W1/D1 Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

This was my first workout, coming back to the app and I loved it.

W1/D2 Chest, Triceps & Core (RPE 7)

Lorna

Lorrie

W1/D3 Cardio

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

W1/D5 Back, Biceps & Core (RPE 7)

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Wow the end really got my little tushy!!!🤗

Shanna

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Rose

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

W2/D2 Chest, Triceps & Core (RPE 8)

Elliptical 20min sprints 1 min on 1 minute off

Sandra Meyer

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

W2/D5 Back, Biceps & Core (RPE 8)

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Debbie

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Tara Lucas

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

W3/D2 Chest, Triceps & Core (RPE 8.5)

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

Great Workout !!!!Third Time was the Best💪🏻🌻

Amazing!!!! 🤩 so effective. Versatile. The burn 🔥 is ALWAYS there. Love love love

Erin 🇨🇦

W3/D3 Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W1/D3 Glutes & Shoulders (RPE 7)

Community

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