Name: Playbook - Caroline Drury - W1/D3 Home: Glutes & Shoulders (RPE 7)
Uploaded: 2024-04-25T00:11:39.495Z
Duration: 45 min
Description: W1/D3 Home: Glutes & Shoulders (RPE 7)

Betsey Pelczar

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

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 O

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 🤷🏻‍♀️ 💪🏻

Jennifer

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

You are brilliant. Your program is so easy to follow. So simple and elegant. Thank you so much!

Laura

I decided to do the home version primarily because I have never done hip thrusts before and my gym has very little floor space.  Still wore me out!

Tina

Chiréze

Jackie

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

Remedios

It was great ! I flexed to the home gym today to save time ☺️✨

Suzy

Kirsten

Patricia

Wow. Who knew 20lbs of dumbbell weight could feel like 100lbs!!! I guess I am weaker than I thought but so excited for what’s to come 💪

lois

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

3 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

Marching Glute Bridge

3 sets
15 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

Prone (Belly Down) Frog Pumps

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

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

B - Arnold Presses
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 Hip Abductions

- 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.

Arnold Presses

Glutes & Shoulders Superset 1

W1/D3 Home: Glutes & Shoulders (RPE 7)

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Karen

W1/D0 👊 Intro to Block 1 - Week 1

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

Morning walk 2.2 miles in 46 mins. Nice being outside

Margie

Walked at least 15 maybe it was 20. I need to better time myself. Felt great!!👍🏻

Laura Magotiaux

W1/D1 Cardio

Felt great to be back in action! Loved (while also hating) the workout! Thank you!

Sandy

First day! And 49 today! This is for me! Great workout! Sweating buckets

Good!  Nice to begin a new program that is totally doable!👍

W1/D1 Home: Quad Focused (RPE 7)

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 🤧

1.5 mile walk with a friend- good for the body and soul

W1/D2 Cardio

Loved it! These high reps are surprisingly difficult! I still fell quads from 2 days ago!

That was a great workout! I had some pain on the front of my right shoulder. So I modified the reps that I did. 🥳⭐️🎉✨

I had to modify some exercises because I have had left wrist surgery. Couldn't do the bench dips. I replaced with more tricep head dips with weight!!
Also I used a wrist weight and smaller hand weights for some exercises (left hand) to balance the weight because I can't hold more than 5 lbs weight in my left hand

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

Lorna

Lorrie

W1/D3 Cardio

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.

I’m upstate NY this week so I’ve lived hiking around Lake Minnewaska which I did today!  So beautiful!  And it  made for a great “active” rest day!  AND 15,489 steps!! Yippee!

Biked 10 km to meet a friend for coffee then 10 km back. Electric bike but still working those legs. Beautiful day and most of all fun!

Sharon De heer

W1/D4 Active Rest Day

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

Hard. Modified quite a bit because of back issues

Good workout 🏋️- feeling good and challenged

Amazing! My biceps are on fire 🔥 That never happens. 💪

Ame-Lia

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

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!

Rode bikes for 83 minutes around town&Lake

W1/D6 Cardio

I had a lot of difficulty with this workout because of my lower back issues. Substituted some other moves but not sure I addressed the hamstrings

Praying for consistency. No excuse since finding your app.

Loree

W1/D6 Home: Hamstrings & Glutes (RPE 7)

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

Road into “London” on the Peloton this am. Great class Happy 4th..

W1/D7 Active Rest Day

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

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 start into the week with some progress already, feeling good!

Learned my quads are definitely the area that needs more work! Have to improve balance.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Great workout. I didn't want to go.  Feeling tired today but did it anyway! I'm trying to turn that mindset around.

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

Elliptical 20min sprints 1 min on 1 minute off

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

Mixed up days and weeks - did that one yesterday

Another workout done. And again in a day I thought I'd try skipping because of fatigue and not sleeping too well. But I did it anyway. If that is my one goal this month then that is enough.  And of course I walked out feeling so much better mentally and more energy. Never fails

Form is much better. Next time heavier weights.

W2/D3 Home: Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

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!

Wow!!!! My TRX-like straps arrived so I could do the pull ups!!! So exciting to start these!! I actually look forward to working out 🏋️‍♀️ because of all of the detail in Caroline’s instructions! There are last week many little nuances..things I never really “got” before!  It makes me confident about building muscle!  AND I really love seeing the weight I did

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

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

I def see the progress both in strength and on the scale!

W2/D6 Home: Hamstrings & Glutes (RPE 8)

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

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Quads, especially left leg obviously need work! Wall squat was a few seconds longer and balance better on walking lunges. So some progress!

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

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

Wow!!! Sore arms as I upped the weights!  So grateful for the ab exercises….a weak spot of mine!!!

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

Perfect day for cardio along the Hudson River!!

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

W3/D3 Cardio

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

A gorgeous cardio along the Hudson River again..with the smell of fall 🍁in the air!!! I love it!!!

Arlis

W3/D5 Cardio

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

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

W3/D6 Cardio

Will increase weights and/or reps on all next time

Morning workout is the best way to start the day 💪🏻

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

Love this!!! A n d I really needed to hear it!! Thank you so much!!! A little heavier weights, better for , greater focus!!!!YES!!

W1/D3 Home: Glutes & Shoulders (RPE 7)

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