Name: Playbook - Caroline Drury - W3/D3 Home: Glutes & Shoulders (RPE 8.5)
Uploaded: 2024-04-03T15:57:35.166Z
Duration: 45 min
Description: W3/D3 Home: Glutes & Shoulders (RPE 8.5)

Lisa B🇨🇦

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

3 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

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
- 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

Prone (Belly Down) Frog Pumps

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

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 Home: Glutes & Shoulders (RPE 8.5)

Can’t wait to get started!!!❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️

Deb Stanton

Enji

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Split squats and walking lunges. My quads are 🔥🔥🔥🔥🔥

New block! Walking lunges….will they ever be my friend????? Hmmmm
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I’ve been really sick for almost 2 weeks So grateful to have the strength and energy to workout this morning!♥️

Polly

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

Yay!  My left shoulder is so much better!!!

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

W1/D3 Cardio

I can’t believe how much stronger I am on some these exercises. I’m a year into Caroline’s program, and I can tell you IT WORKS!
Grateful I found her! 👍🏻💯🥰😅

Julie

W1/D3 Home: Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

W1/D5 Cardio

My core is much stronger but my right bicep tires sooner than the left one.

Diane

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

W1/D6 Cardio

Yay!  Love these!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W1/D6 Home: Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Improved balance for split squats and walking lunges but still tough. Quads are complaining!

Doris

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

Yay!  My left shoulder is feeling much much better!  I’m able to do all of the Arnold presses!!! 💪🏋️‍♀️💪💪🏋️‍♀️💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W2/D3 Home: Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

W2/D5 Cardio

My right bicep did not want to do hammer curls. Otherwise great workout.🏋️

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

W2/D6 Cardio

Karen Kay 🇺🇸

W2/D6 Home: Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

My balance was better with the walking lunges but still tough🔥🔥🔥

Yes!  Quads really shaking after this!  Live this day, but always a bit worried I’ll drop a weight on my toes!  Especially with the wall sit…I’m holding a 25 pound dumbbell! 
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Done !  A little challenging for me today but I’m glad I  nudged myself a bit ☺️

Yay did my workout Christmas Eve!! 🥳🎉🎄

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

W3/D3 Cardio

W3/D4 Active Rest Day

W3/D5 Cardio

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

W3/D6 Cardio

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Kathy McCabe

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

The “Goblin” wall sit as I call it- 
That gets me!

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Home: Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Cardio

W4/D5 Home:  Back, Biceps & Core (RPE 9)

W4/D6 Cardio

Thank you Caroline!!!  This block I stepped into my power!!!  💪🏻

I can’t believe I got all the way to the end of block 8, with no stopping. Caroline, you bring a great start to every one of my days. Not only are these workouts thoughtfully put together, but they’re sustainable. Thank you so much for putting this whole coaching system together, and for fostering an inclusive and energizing environment!

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

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