Name: Playbook - Caroline Drury - W3/D3 Glutes & Shoulders (RPE 8.5)
Uploaded: 2024-11-25T15:33:18.777Z
Duration: 45 min
Description: W3/D3 Glutes & Shoulders (RPE 8.5)

Kimberly Yamamoto

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

3 sets
15 reps on each side (30 total)
controlled tempo
60 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

🚨 READ THESE INSTRUCTIONS! 👇

Set 1
10 reps
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

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

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 total)
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

W3/D3 Glutes & Shoulders (RPE 8.5)

Excited about starting this. I love the “newness” of each block.

Bonnie McDonald

W1/D0 🎉 Block 8 - Introduction!

Doris

W1/D1 Cardio

A little scared when I started, but managed it pretty good

Oh my lots of swear words snuck out of my mouth on that last part! 😂

Amanda

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Used Smith Machine for bench presses today because that’s all I had to work with…got it done.✅

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

W1/D3 Cardio

Good.  Worked with what I had…still got a good workout.😎

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Struggling with 15 reps of chin ups 😂
Had to do 5+5+6 reps to get to 15, repeat 2 more times 🙃

Lydie

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

W1/D5 Cardio

W1/D6 Cardio

I love this Glute/Hamstring workout Caroline & it’s efficient

Wow. That was a butt kicker in the sneaky kind of way!

High rep ranges for deadlifts are no joke🫠.

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Brace breathing tip made all the difference!

Jennifer

I like this workout.  Nothing fancy, yet effective. 15 reps were just enough today.  I can progress next week with a tad more weight.  Thanks, Caroline!🫶🏼

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Couldn’t bench press today with bar, but got it all done.🙃

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

W2/D3 Cardio

I increased weights for almost everything except lateral raises. Tough! 
Can’t believe I am struggling with 10# 😃

A tad weaker on booty machine (barbell hip thrusts) since my quad strain, but I’ll get back strength soon enough.  Also, I’m learning to switch out lifts for a bit more challenge.  So fun!! Thanks for the formats!!🤗

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Why do I have such a hard time with chin ups all of sudden? 😅
Got it done ✅ anyway

Hard today😭. Tried to talk myself out of most of it, but pushed through so I could check the boxes.

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

W2/D5 Cardio

W2/D6 Cardio

Love hearing your coaching in my ear every morning!

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Hearing you in my ear while increasing weights is such a help!

I remember the first time doing barbell split squats on the Smith machine & I thought I was going to die.😵‍💫. The bar was heavy, the grip was awkward & I wasn’t too flexible…today I probably could’ve gone heavier by last set.🤭
I’ll bring it up a couple of pounds next week.😤

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

W3/D4 Active Rest Day

I didn’t see my notes in the previous logs - are they somewhere else?

So good today!  I haven’t bench pressed the last two weeks because gym has been crazy busy.  Today I could AND had my son spot me & I pressed 65 for 5 reps.😱. Take that stupid pull ups🤨. 😂😂😂

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

W3/D5 Cardio

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

The days you don't want to show up, do it! Went up on weights/reps. So glad I showed up! ❤️

Great!  I loved pushing myself on last sets of 15 to see how much weight I could do!💪🏼

W3/D3 Glutes & Shoulders (RPE 8.5)

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