Name: Playbook - Caroline Drury - W2/D3 Glutes & Shoulders (RPE 8)
Uploaded: 2025-10-17T10:20:32.653Z
Duration: 45 min
Description: W2/D3 Glutes & Shoulders (RPE 8)

It is good to be back working with your app

Patricia Pinto

Gym is not intimidating anymore…at least not this week!😎

Kimberly Yamamoto

Another great workout! Feeling stronger !

Michelle

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 
1-0-X-0 tempo (the 'x' means 'explode'!)
60 seconds rest

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your upper back/shoulders are on the bench; the bench should be at armpit height or about halfway down your shoulder blades
- Drive your hips up, lifting the bar
- In the top position, your knees should be bent at 90°, shins vertical to the ground, and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips with control, with the weight plates forming back fully to the ground

Barbell - 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

-Warm up to a working weight, but your working weight will be approximately 30% less than your standard squat weight

-This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific part of the squat > The purpose of this is to get you trained to sit tight in the "hole" of the squat (parallel), and build up strength and confidence getting out of the bottom of the squat.

EXERCISE DESCRIPTION:
- Place the bar across your upper back
- Get your body very tight under the bar
- "Kiss" the elbows behind your back
- With the core and glutes tight, take 2-3 short steps backwards
- Stand with feet shoulder-width apart
- take a big brace breath in at the top, tighten your core and squat - keep holding your breath! 
- Lower into the bottom of a squat pushing your hips back and down
-PAUSE for one to two seconds
- stand up, let go of your breath. This is one rep.

**For more thorough guidance on the squat, please watch the expanded explanation in the Strength Training 101 course. 

A list of substitutions is below if the barbell paused squat is not available to you or too advanced for your current abilities:

1. Barbell paused box squat
2. Smith Machine paused back squat
3. Smith Machine paused box squat
4. Low bar paused cable squat 
5. Cable belt paused squat
6. Hack paused squat
7. Dumbbell paused squat
8. Dumbbell paused box squat
9. Goblet paused squat
10. Goblet paused box squat 
11. Paused leg press
12. Smith machine paused adapted leg press

Barbell - Paused Back Squat

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

SUBSTITUTION: if a traditional barbell (22kg/45lbs) is too heavy for you to start with, feel free to start with dumbbells at a lighter weight.

Barbell - 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 – 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 or a bench; 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

W2/D3 Glutes & Shoulders (RPE 8)

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

W1/D0 Understanding RPE & Muscle Hypertrophy

Thank you for the invitation to reach out 💗

Doris

thank you so excited to start B2 feeling stronger day by day

Diane

Lydie

W1/D0 🎉 Introduction to Training Block 2

W1/D0 👊 Intro to Block 2 - Week 1

Yes HIIT=5 mins on bike
10 min w/HR 111-128 sustained👍👊

jeannie

I’ve been absent for too long.  Back at it today. 🙏🏻

Jill

April

W1/D1 Cardio

Holy quads, Batman! That was a challenging one!

Marisilda

Shannon

W1/D1 Quad Focused (RPE 7)

Tara Lucas

Did 20 mins yesterday morn but forgot to check off. Elevation 3 speed 6.0 heart rate 119

Sharon De heer

W1/D2 Cardio

Anita🇨🇦

Kate

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

Great workout today.  I’m starting to love the stairmaster again.🤩

W1/D3 Cardio

Caroline

Cherrie

W1/D3 Glutes & Shoulders (RPE 7)

Perfect day for a 2 mile walk with my sweet pup, Saki.🐶😎

Happy Thanksgiving USA friends! Grateful for this app and building consistency into my routine!

Teresa

W1/D4 Active Rest Day

I can’t say enough about the quality of this app. Great exercises explained in detail. What mistakes to watch for in lifts. Guidance by a great creator, Caroline Drury, and a fabulous supportive community.

Helen

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

Got it done with 5 minutes left before gym closed.👍🏼

W1/D5 Cardio

W1/D6 Cardio

Love 1st weeks of blocks. I don’t put too much pressure on myself and yet I have really good lifts.

Dolores Funk

W1/D6 Hamstrings & Glutes (RPE 7)

Skiing whole day, the day ( and the snow) couldn’t be any better 🤗

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Lifestyle Audit

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

CHERYL

Love this. Such a great message... here we go Week 2!

Karen

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Those sissy squat ain’t for no sissies!!!

Ended my TWW journey after 4 years and using your app! Thanks for the great resource! 👏🏼👏🏼👏🏼👏🏼

Julie

W2/D1 Quad Focused (RPE 8)

So glad cardio is back in my workouts.  I feel so good when I finish!😎

W2/D2 Cardio

Jamie

Bonnie McDonald

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

W2/D3 Cardio

Nicole

W2/D4 Active Rest Day

Last set challenging. Planks stronger on right side.

Hi!  It was great!  But I lost all my comments.  There was some kind of error.  Anyway it was done!!

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

Lisa

W2/D5 Cardio

W2/D6 Cardio

Feeling guilty only did half the workout. Had bad flu for last two weeks and I felt so tired lifting weights today.

Love this set! Struggled with the leg curls though…had to lower the weight right down

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Negative Thought Audit

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

Love the weekly encouragement and goal setting!!

Raelyne

Just what I needed to hear! Thanks coach❤️

Patricia

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Awesome way to start the week🎉
1% better🏋️‍♂️🥰❤️

W3/D1 Quad Focused (RPE 8.5)

Thought I’d only do 15 min, but did 25.

W3/D2 Cardio

Wowzers….those planks are a killer after all those push-ups 
💪🏼😅

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

W3/D3 Cardio

Wow the barbell overhead press is a full body workout!! 💪

Amy Kuark

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Am blown away by how this slow progressive overload works. What I could barely do last week is now suddenly too easy!!! Wow!

I call this workout my “Wolverine Day.”
‘nuf said…😆😆🏋️‍♂️🎉

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

W3/D5 Cardio

W3/D6 Cardio

Awesome workout. Now to stretch/ warm down

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 Mindset Focus: Limiting Beliefs

W4/D0 Nutrition Focus: Plate Habit

Block 2 has really super-charged something in me! I am def leveling up🎉🏋️‍♂️. Looking forward to Week 4 and RPE 9💪💪

I am so excited for this week. I’m loving this process and so thankful for your guidance on my journey.

W2/D3 Glutes & Shoulders (RPE 8)

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