Name: Playbook - Caroline Drury - W1/D3 Glutes & Shoulders (RPE 7)
Uploaded: 2024-06-21T15:42:22.203Z
Duration: 45 min
Description: W1/D3 Glutes & Shoulders (RPE 7)

Lisa B🇨🇦

Doris

Coach!!!  It was a whammy workout…. the printed version looked easy, then whammy!  This wo was killer!  Thank u 😍

Karen Kay 🇺🇸

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

3 sets
10 reps
controlled tempo
45s rest

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels, bringing your glutes up
- Keeping your feet aligned with your knees
- Ensure to keep slight outward pressure against the band with your knees, resisting the inward pull of the band

Banded Glute Bridge

3 sets 
10 reps
controlled tempo
rest 60s

Make these HEAVY! 

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell Hip Thrust

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

In this superset, you will do:

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

B - Banded Quadruped Kickback
15 reps each side = 30 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 4 times.

10 reps leaning forward + 10 reps sitting upright + 10 reps leaning backwards = 30 reps per set total

- 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 Hip Abductions

15 reps each side = 30 reps total

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Do not arch your back
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- To increase the intensity you can hold the extended position longer and do the exercises slower

Banded Quadruped Kickback

Glutes Superset 7

A "giant set" is just like a superset, but with more than two exercises - it's an exercise sequence where you do the prescribed exercises one after another. 

In this giant set, you will do:

A - Seated Bent Over Dumbbell Reverse Flies
10 reps
controlled tempo
No rest, go directly onto B

B -Dumbbell Seated Overhead Press - Back Supported
10 reps
controlled tempo
No rest, go directly onto C

C - Dumbbell Seated Lateral Raise
10 reps
controlled tempo
No rest, go directly onto D

D - Dumbbell Front Raises
10 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this giant set 4 times.

- Bent over from the seated position, focusing on your rear delts (back of the shoulders)
- Raise the dumbbells, engaging the back of your shoulders.

Seated Bent Over Dumbbell Reverse Flies

- With your back supported, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them with control to the starting position

Dumbbell Seated Overhead Press - Back Supported

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement
-Keep the neck long! Keep the upper shoulders away from the ears; no turtle-necking!

Dumbbell Seated Lateral Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

Shoulders Giant Set 7

W1/D3 Glutes & Shoulders (RPE 7)

Yay!  Thanks for the fractional weights reminder!

Deb Stanton

Wendy

W1/D0 🎉 Block 7 - Introduction

I love this app so much!! I’ve been using it for a while now and it just keeps getting better! I never feel by myself because I can always reach out to Caroline and her team to get help but I hardly need it because she has amazing videos explaining each movement. I recommend it to my clients when they are looking to get into strength training!

Sharon

Couldn’t get on the treadmill at first, so did 15 min on the elliptical trainer first, then 15 min treadmill - yay!!

W1/D1 Cardio

The sissy squats get me every time! All 40 done and my quads are🔥🔥🔥

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

The core ones are always the most challenging.

Kathy McCabe

Jamie

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

Forgot to track cardio from
Yesterday …this is it

W1/D3 Cardio

W1/D4 Active Rest Day

Phew Caroline!! Planks after the other core exercises this week!! Oy!!

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

W1/D5 Cardio

W1/D6 Cardio

Phew - increased weights & reps!  Dine & done!! Yay!

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

W1/D6 Hamstrings & Glutes (RPE 7)

Active rest day yesterday….forgot to slide and mark it as such..

W1/D7 Active Rest Day

W2/D1 Cardio

A big push mentally today, but I did it!!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good workout. Bench dips and core superset not as hard as last week.

Jill Jennings

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Swapped this for block 5 glutes and shoulders

Polly

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Need to work on those side planks ! Eek 😬

Ooh, those side planks are a work in progress! Yay - done for today! 💗

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

W2/D5 Cardio

W2/D6 Cardio

Whew - those hamstring curls … !  Done - yay!! 💗

W2/D6 Hamstrings & Glutes (RPE 8)

Snow shovelling in the mountains 😁!! 💗

W2/D7 Active Rest Day

W3/D1 Cardio

I love quads day!!!! My legs are feeling so strong!!!!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wooah!! Those V-ups!!!! Keep working in my abs!!!!

Definitely need to work on my core strength! Those v ups were challenging 😥

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

W3/D3 Cardio

Yay!  First time doing complete shoulder workout!  🏋️‍♀️ my left shoulder warmed up nicely!

Love seeing  how I’m progressing with my weight ! 💪🏽

Yay for me! I am seeing some nice results, and I just love this home program. Fits easily anywhere into your day.

W3/D3 Glutes & Shoulders (RPE 8.5)

My first day of using the Zero to 5K app!  I really want to run again so I started today in my rest day!  Yippee!!

W3/D4 Active Rest Day

The planks were much easier today but my right bicep didn’t want to do curls. I’ll lower the weight next time.

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

W3/D5 Cardio

W3/D6 Cardio

Definitely need to work harder on the glute bridges , they were tough for me today !😅

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

My question after quad day is always “will I be able to walk tomorrow”? 🔥🔥🔥🔥

W1/D3 Glutes & Shoulders (RPE 7)

Community

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