Name: Playbook - Caroline Drury - W3/D3 Glutes & Shoulders (RPE 8.5)
Uploaded: 2025-10-13T05:51:00.387Z
Duration: 45 min
Description: W3/D3 Glutes & Shoulders (RPE 8.5)

Did black city 5 shoulders day in place of this

Deb Stanton

Doris

Enji

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

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

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell - Hip Thrust

Perform this Bret Contreras glute burnout circuit 1-3 times, depending on how much time you have. 
----
1. Banded - Glute Bridge: 10 reps
2. Banded - 3s Paused Squat: 10 rep
3. Banded - Lateral Walk: 10 steps each way (20 total)
4. Banded - Quadruped Kickback: 10 reps on each side (20 total)
5. Banded - Standing Hip Abduction: 10 reps on each side (20 total)
6. Banded - Seated Hip Abduction: 10 reps 
7. Banded - Standing Hip-Hinged Hip Abduction: 10 reps
Rest 120s, then repeat!

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels, bringing your glutes up
- Keeping your feet aligned with your knees
- Ensure to keep slight outward pressure against the band with your knees, resisting the inward pull of the band

Banded - Glute Bridge

Put a light to medium band around the knees or just above the knees and perform a squat with a 3s pause at the bottom, all the while slightly pressing your knees outwards against the inward pull of the band.

Banded - 3s Paused Squat

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down, and toes pointed forward

Banded - Lateral Walk

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Do not arch your back
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- To increase the intensity you can hold the extended position longer and do the exercises slower

Banded - Quadruped Kickback

-Place a band just above your knees
-With your hands resting on a surface just in front of you, standing on one leg, pull the non-standing leg away from the body, initiating the movement from the side glute (bum).

Banded - Standing Hip Abduction

- 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

-With a tight core stand with a band around the knees, feet in line with the hips
- hinge at the hips, maintain a tight core
- move the knees out and in, working against the pressure of the band. 
-instigate the movement from the glutes and you should feel a good burn in the booty!

Banded - Standing Hip-Hinged Hip Abduction

Bret Contreras Banded Booty Burnout Circuit!

3 sets
12 reps
controlled tempo - keep these strict! 
60s rest

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow, controlled motion

Dumbbell - Standing Shoulder Press

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

In this superset, you will do:

A - Dumbbell - Half-Kneeling Shoulder Press
12 reps on each side = 24 total
controlled tempo
No rest, go directly onto B

B - Dumbbell - Partial Lateral Raise: Bottom Position
20 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

- On one knee, the other leg bent at 90 degrees in front of your body
- Hold the dumbbell at the shoulder on the same side as the grounded knee
- Press weight straight overhead

Dumbbell - Half-Kneeling Shoulder Press

Dumbbell Partial Lateral Raise begins in a tall standing position, with feet set about hip-width apart, arms extended by your sides, hands holding onto dumbbells, palms facing in towards the body. 

To initiate the movement, bring a slight bend into the elbows, and laterally draw the dumbbells up and out wide, stopping before reaching about a 45-degree angle in the arms to the ground from the shoulder, then lower back down to the starting position.

Dumbbell - Partial Lateral Raise: Bottom Position

Shoulders Superset 6 - Home

W3/D3 Glutes & Shoulders (RPE 8.5)

Yay! Made it to Block 6! I just enjoy these workouts like none other.
Love this Ap!!!!!!

Julie

W1/D0 🎉 Block 6 - Introduction

W1/D1 Cardio

Yes!  Love these!  Focusing on getting strong quads to help my weakish knees …..from years of running without doing leg exercises to get the muscles around my knees and quads stronger!  Excited!

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Kathy McCabe

I love the kettle ball carry exercise - to not be a hunched over little old lady!! 💗

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

W1/D3 Cardio

Amy Kuark

Polly

W1/D3 Glutes & Shoulders (RPE 7)

Snow and ice removal. I’m tired of winter!

Swapped out my active rest day for today!  No heat in our building for five days, but today lots of workmen installing a temporary boiler!  Yay!  This is life in NYC with its very old buildings!!! But I still love it!!!

W1/D4 Active Rest Day

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

I always give Coach Caroline ⭐️⭐️⭐️⭐️⭐️!  The workouts are so awesome! 😎

Karen Kay 🇺🇸

W1/D5 Cardio

W1/D6 Cardio

Switched days to give my very sore left shoulder another rest day.

Used the barbell for deadlifts - need to get used to it vs dumbbells, especially for my lower back 🙃

W1/D6 Hamstrings & Glutes (RPE 7)

Took my 2nd rest day of the week today as I was traveling.  Cant wait to workout tomorrow!!! 🏋️‍♀️ 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Whoa - major ACTIVE rest!!  Hiked the Jelly Mold (a volcanic cauldron) - 4 hours (including big rests), up 1800 feet, about 10 km (20,000 steps!) … glad to have a hot tub soak this evening!

W1/D7 Active Rest Day

W2/D1 Cardio

Great workout!  🏋️‍♀️ heart rate up!  Sweating!  🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Oh boy! Hard today for some reason. Last set especially! But glad I did it!!

W2/D1 Quad Focused (RPE 8)

Cardio on the promenade along the Hudson…42.5 minutes

W2/D2 Cardio

Ok….struggling with bench dips…never my favorite… and I’m not able to do a regular push up yet so the banded ones really stress my left sore shoulder..so I do incline without the bands. 🏋️‍♀️💪🏋️‍♀️💪

Improvement in my tricep dips. I’m getting stronger💪🏻

👍🏼💪🏼💪🏼 Swapped D1 with D2 today, love the flexibility this app provides 💕

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

Cardio across Central Park to meet up
With Marc!!

W2/D3 Cardio

Did block 5 glutes and shoulders instead of this one which I found too challenging.  There’s always a way!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💯

I started late so only did 2 sets of the circuit. 3 sets next time.

Wow!  This workout was challenging for me today. I am so glad I did it and finished!  💪

Arlis

W2/D3 Glutes & Shoulders (RPE 8)

Did a Lagree 50’ class - good balance for core workout

Severine

W2/D4 Active Rest Day

Valerie

Yay!  Loved this workout!  🏋️‍♀️ I’m very keen to grow my back muscles!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I didn’t feel like a workout today but discipline won the day. I feel energized after the workout!!

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

Walk to & from the Exercise Hale & 15 min on the treadmill @ 3.5!! Yay!

W2/D5 Cardio

This was yesterdays cardio…forgot to slide the thing

W2/D6 Cardio

Nice targeted and effective workout, love it!

Found it tough today but I made it! Some days are like that.

W2/D6 Hamstrings & Glutes (RPE 8)

Yikes!  Took my second active rest day… I will need to be vigilant and get 5 workouts done in a row!!! I can do it!!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🙃🏋️‍♀️💪

37 min on the treadmill tonight 👍🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

I had to rely on discipline today. No real progression but the workout is done and that’s what matters.

I love the step ups because it makes me aware of my weaker side!  I have to REALLY focus when I do these!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

It always amazes me how much I Love these workouts. And they can be hard!  For some reason I find this Ap and Caroline’s plan something I can stick to.  That says it all to me.

W3/D1 Quad Focused (RPE 8.5)

Cardio on the promenade along the Hudson!  Super cold!  (But not as cold as Caroline’s cardio in Canada!!🇨🇦)

W3/D2 Cardio

Did Block 5 chest,triceps and abs instead of this one - better for my very sore left shoulder

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

W3/D3 Cardio

W3/D4 Active Rest Day

Got it done!  Really like back day!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

😊 great way to start the day. #strongerthanyouthink

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

W3/D5 Cardio

Great time on the treadmill looking at A’Bay!! 😁🌊💗

W3/D6 Cardio

Got it done!  Yay!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Wendy

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Love this day….step ups always a humbling reminder of the differences in my leg strength
and balance!  Getting better and better!!

W4/D1 Quad Focused (RPE 9)

Great! Curious as to why there are no designated core exercises this block-are we meant to add in our own? Thank you!

Laura

W4/D2 Cardio

Yay!  I almost was going to switch today for a lower body because of my very sore shoulder. But I’ve been doing LOTS of stretching for it..every day!   And it’s really making a difference!  I’ll do stretches for my shoulders before and after my workout!  🏋️‍♀️ onward and upward!!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I love this workout. I need to get a  med ball and some 30lb weights. #strongerthanyouthink

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

W4/D3 Cardio

Did block 5 shoulders day in place of this one

Fabulous workout as always. This one is a tough one but I feel so accomplished afterwards, and the results are there. 🙏😊

W4/D3 Glutes & Shoulders (RPE 9)

Mondays are my big day so I always take my active rest day today…..BUT I d it d my cardio and 14,000 steps!!!

W4/D4 Active Rest Day

Yes!!!  Great workout!  🏋️‍♀️ Love working out with VmCarolines voice in my ears and watching her very detailed instructions! ❤️❤️❤️🏋️‍♀️💪🏋️‍♀️ 💪 🏋️‍♀️ 💪 🏋️‍♀️💪💪💪💪💪💪💪💪💪💪💪💪💪

One of my favorite workouts!  Thks Coach! 💪🏻

I love how strong I am becoming.  When I go to the grocery store and when I buy too much and I only took a basket and I’m able to lift the basket off the ground and carry the basket without being winded or my arms and back getting sore,I know I’m getting stronger.

W3/D3 Glutes & Shoulders (RPE 8.5)

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