Name: Playbook - Caroline Drury - W2/D3 Glutes & Shoulders (RPE 8)
Uploaded: 2025-10-17T10:19:04.952Z
Duration: 45 min
Description: W2/D3 Glutes & Shoulders (RPE 8)

Francesca

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.

Jennifer

Tina 🇫🇷🇬🇧

Mixed up days and weeks - did that one yesterday

Severine

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

Sandra Meyer

Form is much better. Next time heavier weights.

Lisa B🇨🇦

Wow!  I upped my weights and got a stronger band for the abductions …big difference!  I’m committed to increasing my weights and/or reps weekly!  Time for cardio!!

Deb Stanton

Perfect balance between challenging and achievable! Didn’t feel like doing this AT ALL today, but by the second exercise I was feeling energized and thankful to be doing it.

Jenivere

Doris

Feeling like I'm finding my groove. Soreness of progress without pain 💪

Jennifer Storm

Lorna

Hard but what I need to get over my IT band and hip issues.

Jodie Brand

Enji

Did this on Wednesday but must have missed sign off

Sharon De heer

Leslie

As always very good, I did more repetitions and add more weights.

Rosa

Tara Lucas

Love the 3 beeps timer - get ready so I don’t have to watch a clock!

Brenda

Kimberly Carlton

Shantel

Felt great today! Still chose to do the at home version but double weight of dumbbells on hip thrusts.  Just love this app and how I am feeling and how Caroline coaches us through the entire exercise and block. Got her in my AirPods and she is with me!  Thank you for the power I am feeling!

Tina

Wanda 

Jackie Sass

W2/D3 cardio and w/o completed. Increased weight on exercises didn’t think I would after one week but it happened 💪🏻🏋️‍♀️
No rest day tomorrow will take Saturday the day of my daughter’s bridal shower. In the past with being so busy I would blow off my w/o to get the errands done. Holding myself accountable did 
w/o first now can do errands for shower

Diane

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
10 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

W2/D3 Glutes & Shoulders (RPE 8)

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.

Sarah

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

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

Lorrie

W1/D3 Cardio

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

Angie

W1/D3 Glutes & Shoulders (RPE 7)

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

Betsey

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.

Rachael 🇹🇹🇬🇧

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)

Jill

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!!!

Sherry

W2/D2 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

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

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

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

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!! 😁🏔️

W3/D4 Active Rest Day

Michelle FisherMayr

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

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

W3/D5 Cardio

W3/D6 Cardio

Finally had time at this training to get in a workout before work feels so good

Will increase weights and/or reps on all next time

W3/D6 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

W4/D0 Mindset Focus: When Did You Decide to Accept that Limitation?

W4/D0 Nutrition Focus: Hydration Anchor

Loree

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

W4/D0 👊 Intro to Block 1 - Week 4

Coming off a 10 day volunteer trip where I had no control over food or time. Stayed in a deficit & focused on protein tho. Also caught a cold/virus. So lungs are a bit heavy & coughing at night. But still gonna do some cardio &  macro planning

W2/D3 Glutes & Shoulders (RPE 8)

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