Name: Playbook - Caroline Drury - W1/D3 Glutes & Shoulders (RPE 7)
Uploaded: 2025-10-17T10:20:11.660Z
Duration: 45 min
Description: W1/D3 Glutes & Shoulders (RPE 7)

YAY!!!! Did it Sore, did it WELL!!!! Keeping promises🌻

Jennifer

Love this workout ! Ready for the day 💪🏼

Severine

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

Those shoulder presses! Had to drop weight and they were still tough.

Lisa B🇨🇦

Rachel Barker

Great workout 💪🏼
Nothing humbles you like the 
6-Way Shoulder 😅

Shantel

Can’t wait to see how it feels at the end of the month!!!🔥

Betsey

Kathy McCabe

Polly

Doris

Walk 7000 steps 
2 litres water 1 litre to go
Weightlifting

Sharon De heer

TRX, water bottles, and hotel room ottomans are a few creative options used to complete my workout today!

Nicole

Complex shoulder work ! Crazy and isn’t it crazy how little weight it takes yet we carry so much on our shoulder … kinda interesting

Christine

The six way shoulder lift is a killer! 😅😊💪🏼💪🏼

Enji

Another super workout! This is the best Ap ever for a good thought out program that is challenging and doable.  I actually look forward to doing my workout- don’t think I ever honestly felt that way, ever!

Julie

Rosa

Laura

Great option to do a home based routine even if using my dumbbells were lighter weights than if I had made it to the gym. But so great to have the home routine match the gym focus so closely. Love the cues you give !

Sarah

Loved the variation in the shoulder workout - quite a challenge!

Heather

Jessica

Suzy

Jackie Sass

The paused dumbbell squats are going to take a lot of practice for me, but I’ll get there!

Remedios

Awesome workout routine!  Feeling it!  😊

Arlis

Felt some hip tightness during the seated shoulder presses. Definitely pointed out where I’m tight!

Block 2 Week 1 Day 3
Another workout completed!!
Active rest day tomorrow - cardio and a massage. Working self care into my lifestyle journey!
Have a lovely day ladies!
🇨🇦🏋️‍♀️💪🏻❤️

Diane

Only gets better! Love these workouts 💃🏻💕🥳

Idsia

lois

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

2 sets
10-12 reps
controlled tempo
45 seconds rest

- Position yourself into a glute bridge position, a band looped just above the knees
- Press your knees outward against the band
- Bring the knees back in but do not release all the tension in the band

Banded - Glute Bridge with Hip Abduction

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell - Hip Thrust

*Same weight as Day 1 earlier this week* 
2 sets
6 reps
pause for 2 FULL seconds at the bottom 
position at parallel
tempo 2211
rest 90 seconds

- Stand with feet shoulder-width apart, holding dumbbells
- Lower into the bottom of a squat pushing your hips back and down
- Pause for one to two seconds at parallel (or as close as you can get to having your thighs parallel with the floor)
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your second toe; don't let your knees collapse inwards!

Dumbbell - Paused Squat

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Stand with feet at hip width apart, core tight, and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell - Standing Shoulder Press

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

In this superset, you will do:

A - Banded - Clamshell
10-12 reps on each side (20-24 total)
controlled tempo
No rest, go directly onto B

B - Dumbbell – 6-Way Shoulder Complex
10-12 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

- Place a band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete the desired reps, then repeat on the opposite side

Banded - Clamshell

- Start by standing with your feet shoulder-width apart, or sitting on a ball, bench or chair; hold a set of dumbbells in each hand, palms facing down.
- Keeping your arms straight, raise the dumbbells up and out to the sides so that your hands are at shoulder level.
- Bring your hands to the front and then up over your head.
- Bring the hands back down to the front, open them to the sides, and then lower them back down. This is ONE repetition. 
- Keep your shoulders relaxed throughout each repetition, focusing on squeezing the muscles at the top of each motion and maintaining a slow, controlled tempo.

Dumbbell – 6-Way Shoulder Complex

Glutes & Shoulders Superset 2

W1/D3 Glutes & Shoulders (RPE 7)

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

❤️❤️❤️ this, you are wonderful at explaining what we need to do to reach our goals!!!

Nancy 

Thank you for all your teaching!!! I am really grateful!

Francesca

W1/D0 Understanding RPE & Muscle Hypertrophy

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

W1/D0 🙌 Introduction to Training Block 2

Finished my 30 min walk on the treadmill 😊

W1/D1 Cardio

That was absolutely terrible! I’m going to feel this one.

Shanna

Tina 🇫🇷🇬🇧

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Jamie

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

W1/D3 Cardio

Beautiful Day walking 6+ miles on Trail & taking Grands 💙💙to Splash pad & lunch with Daughter in Love💗🌻

Amy Kuark

W1/D4 Active Rest Day

Great wkout! Side planks were a serious struggle - looking forward to seeing them improve with time & effort

Love working my biceps❤️❤️❤️🔥🔥

Sherry

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

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

W1/D6 Cardio

Tracey

Cheryl

W1/D6 Hamstrings & Glutes (RPE 7)

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Tara Lucas

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Lifestyle Audit

W2/D0 Nutrition Focus: Build Your Go-To Meal List

W2/D0 👊 Intro to Block 2 - Week 2

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

W2/D1 Cardio

Ame-Lia

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Bench dips are the hardest for me. They hurt my wrists, which is an ongoing issue for me. I’m being careful though. Up to 45 seconds on my plank!

Melissa

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

5 mile walk with Grands & some weed pulling! Getting gardens ready for best planting season - fall in Florida

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

Deb Stanton

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

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

W2/D6 Cardio

Did it! My delayed flight did not allow me to do it on Saturday but got it in the bucket for week 2 💪🏼

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W2/D6 Hamstrings & Glutes (RPE 8)

45 minute ride on exercise bike and moving furniture.

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Negative Thought Audit

W3/D0 Nutrition Focus: Stop the "Start on Monday" Cycle

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Not the prettiest but getting it done was priority🌻

That superset at the end! Much better form, big improvement in split squat.

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Challenging one today but feeling great now this is over!

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

W3/D3 Cardio

Up to 30 lb on the hip thrusts and 6 lb on the 6-way!!!

Mary

W3/D3 Glutes & Shoulders (RPE 8.5)

Really need this rest day. Yesterday’s workout has come home to roost today! I find the rest days are placed perfectly for when my body needs them.

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

W3/D4 Active Rest Day

Angie

W3/D5 Back, Biceps & Core (RPE 8.5)

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

W1/D3 Glutes & Shoulders (RPE 7)

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