Name: Playbook - Caroline Drury - W3/D3 Glutes & Shoulders (RPE 8.5)
Uploaded: 2024-04-03T16:10:36.647Z
Duration: 45 min
Description: W3/D3 Glutes & Shoulders (RPE 8.5)

Great!! Getting the hang of these - used Hip thrust machine instead of barbell

Doris

Lisa

Patricia Pinto

Getting stronger - feeling more confident in my posture !
🫶💪

Michelle

I’m loving progressive overload. Worked out in a tank top today & I saw definition in my shoulders I didn’t know I had.🤭

Kimberly Yamamoto

Naoual

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

- Start with the kettlebell on the ground in front of you
- With chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward, propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep
-This is NOT a pump with the legs; it is a hinge at the hips

Kettlebell Swings

3 sets
10 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

2 sets
6 reps
4011 tempo
60s rest

- Warm up to a working weight: your working weight on this exercise 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 element of the squat: a super duper tight core and back!

-The purpose of this is to get you trained to keep a consistently tight core throughout the descent and keep balanced pressure throughout the feet. 

-Through doing this exercise you will be able to pay attention to where you might be leaking energy in this portion of the movement and then we can correct. 

To perform:
-take a big brace breath in at the top, tighten your core and squat - keep holding your breath! 

-descend for 4 FULL seconds! 

-Explosively stand up, let go of your breath at the top. This is one rep.

-Raise your heels for more range of motion, if needed

🚨If you cannot do a barbell back squat, please feel free to substitute this with: 
- Dumbbell Tempo Squat
- Tempo Zercher Squat
- Tempo Cable Belt Squat
- Tempo Leg Press
- Tempo Smith Machine Squat
- Tempo Hack Squat
- Or any other variation of a squat!

Barbell Tempo Back Squat

3 sets
15 reps
controlled tempo
60s rest

- Begin in a prone (belly down) position with your legs off the bench (this can also be done on a GHD setup if your gym has one)
- Using the glutes only, pull the legs upwards
- Keeping your back in a neutral position at the top position, do not over-compress the lower back

🚨Substitutions:
-Floor Prone (Belly Down) Frog Pump
-Flat Bench Prone (Belly Down) Frog Pump
-Smith Machine Prone (Belly Down) Frog Pump

Bench Reverse Hyperextensions

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

In this superset, you will do:

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

B - Seated Bent Over Dumbbell Reverse Flies
15 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

- 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

- 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

Shoulders Superset 1

3 sets
20 reps
controlled tempo
60s rest

With the upper body at a slight pitch, slowly glide the dumbbells along the sides of your body by flexing at your elbow joints.

Monkey Rows

W3/D3 Glutes & Shoulders (RPE 8.5)

Cheryl Blake Mamalyga

Excited to start this block!
Let’s GOOO!

W1/D0 🎉 Introduction to Training Block 3

Looking ahead and looking forward to learning this week!

Nicole

W1/D0 👊 Intro to Block 3 - Week 1

Sharon De heer

W1/D1 Cardio

Jeannie Harkema

Diane

Today, I completed my quad session at the gym, making progress on my squat and Bulgarian split form.

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Renee

Wtheck was that??? Hard!!! thats what! ✅👍🎉🏋️‍♂️

I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗

Sandra

W1/D3 Glutes & Shoulders (RPE 7)

Walk 6000 steps total steps as clearing an overgrown bank 20,000 steps in total

W1/D4 Active Rest Day

Getting uncomfortable 😂😂🙈
Enjoying new challenges and getting out of my comfort- did blk 2 twice!

Rearranged my day for this one…I love some of the new challenges!
Going to love this block!🙌🏼

Learning new exercises this workout - awkward at points but fun and good- felt them!

Karen

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

Clearing steep bank, racking, wheelbarrowing leaves debris and filling trailer. 1-4 pm

W1/D5 Cardio

Afternoon walk - it’s getting chilly here, winters coming! 6500 steps.

W1/D6 Cardio

Loved it. Wobbly on the last exercise but I’ll improve!😂

Tina

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

I’m so grateful for this app, for your guidance, for the many value-add’s like video calls and feedback on lifts and responses to questions… I’m also floored by this community of women. I could wax poetic, but I’ll spare you this once!

This app has been a game changer in how I approach my workouts - I’m prepared mentally and visually and then only the physical has to show up. 
Loving it

suzi

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Today was a day that I didn’t want to get it done. Very rough week and didn’t get any workouts in last week. But I kept my promise to myself today. 🩷

Kirsten

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Whew!  Going to feel those core exercises later!! 👍

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

Added 5 min for 20 min cardio - feelin good!!

4000 steps - done but need to do another 30 mins this avo!

W2/D3 Cardio

Whew!! Found a hip thrust machine (!) AND did the bar squats w 45 lb bar!

Being consistent despite feelings today. Proud of myself.

W2/D3 Glutes & Shoulders (RPE 8)

Walk around Chinook Lake to Alison Waterfall @ 11 am - 1hr 58m & 10,000 steps done!

W2/D4 Active Rest Day

Yay!! Great workout - May have been too aggressive w some barbell weights: and found the machine to do Paloff movement!! Yay! 😁

Couldn’t do hanging shoulder exercise but I’ll get there!

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

W2/D5 Cardio

W2/D6 Cardio

Woo- hoo!! Did a deadlift w bar & 5 pound weights!! And the sumo leg machine!! Yay!! Learning, learning!! 😁👍💪

Lydie

W2/D6 Hamstrings & Glutes (RPE 8)

Mountain walk to Saskatoon Mountain summit - 9.14 km, climbed about 1,200 feet (387m), 3 h 45 min including rests, 20,000 steps!  Done for today: time to warm up the BBQ for burgers & the hot tub for a soak! Yay! 🏔️

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Excellent w/o!! No substitutions today ! Yay!! 🥳🎉

Died today after 2 days of road trip. Shew. Loving the process. So humbling.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Love me a good rest day!!
Thank you for scheduling it in

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Phew!! Did the deadlifts, the Romanian deadlifts … with the 35 lb bar And 10 pound weights!! Yay!!

Sarah

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Block 3 done! I loved every minute of it! 
Thanks, Caroline, for making it fun!

I just got back from a 10 day cruise.  I loved that I was able to download all of my workouts through the app before leaving. Since I did not have Wi-Fi on the ship, I was able to pull up my downloaded workouts and complete them each day during the trip. I loved it! No connection issues and they kept me on task while vacationing

W3/D3 Glutes & Shoulders (RPE 8.5)

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