Name: Playbook - Caroline Drury - W1/D3 Glutes & Shoulders (RPE 7)
Uploaded: 2025-10-13T05:51:06.138Z
Duration: 45 min
Description: W1/D3 Glutes & Shoulders (RPE 7)

Those 6ways are definitely no joke  Enjoyed this w/o !!😅

Polly

Love these workouts and the video demos of each move. So helpful and motivating. It is like I am working out with Caroline in real time.

Bonnie McDonald

This is a great routine Caroline!  Love it!! 💗

Doris

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

3 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 you did on Day 1 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

- Sit on the floor with legs fully extended, core tight, and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell - Seated Overhead 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 - Seated Dead-Stop Lateral Raise
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

-Sit tall on a bench with a dumbbell in each hand resting at your sides.
-Pause briefly with the dumbbells fully resting on the bench between each rep.
-Raise the dumbbells out to your sides until they reach shoulder height.
-Keep a slight bend in your elbows and palms facing the floor.
-Lower with control until the dumbbells return to the bench and repeat.

Dumbbell - Seated Dead-Stop Lateral Raise

Glutes & Shoulders Superset 2

W1/D3 Glutes & Shoulders (RPE 7)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Yay!!! Love this workout!  🏋️‍♀️ love how my quads are getting stronger!!!

Deb Stanton

Split squat followed by sissy squats. Yikes🔥🔥🔥🔥

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Oh wow!  Tortuous plank and dead bug!!! My weak abs are really in need of these two…even if they’re hard!!!

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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

W1/D3 Cardio

W1/D4 Active Rest Day

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

W1/D5 Cardio

Went for a run..🏃‍♂️ Week 2, Day 2 of running app

W1/D6 Cardio

Not my best workout after little sleep. Glad I showed up and did my best.

W1/D6 Hamstrings & Glutes (RPE 7)

I ran today on the Rail Trail with my puppy dog! So I decided to switch my workouts and take an active rest day today

W1/D7 Active Rest Day

W2/D1 Cardio

Grateful for modifications and a community here encouraging me to be consistent regardless of modifications needed.

Those split squats! Still hard but really good form today🏋️

Yay!  Quads getting stronger !!🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

W2/D1 Quad Focused (RPE 8)

Call me cyclehappy! Let's ride! 🚵‍♀️

Kathy McCabe

W2/D2 Cardio

Shakey arms!!! Yes!! 💪 💪💪💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W2/D3 Cardio

Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

Karen Kay 🇺🇸

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

28 min weight-loss program -1.0 to 3.0 inclines ✅

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

50 minute mountain walk 😁🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

Really didn’t feel like working out AT ALL, so I decided to do the day 1 quad focused workout because I like it!  Yay me!  I got it done!!!🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️

I love quad day!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️❤️❤️❤️❤️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wow!  Those dead bugs and planks are killers but I got them done!!!

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

W3/D3 Cardio

I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

Rosemarie

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

Went for a run!  🏃‍♀️ week 3, day 2 of the Just Run app!!! I’m really loving running again!!!

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Had better balance with the split squats but my quads are still🔥🔥

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Oh man…..those planks!!!!!! Got it done!!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W4/D2 Chest, Triceps & Core (RPE 9)

W4/D3 Cardio

Yay!  I got it done even though hip thrusts and 6 way shoulder complexes are definitely NOT my favorite!!! I know how great they are for building muscle and that comes first!!!!

W1/D3 Glutes & Shoulders (RPE 7)

Community

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