Name: Playbook - Caroline Drury - W4/D3 Glutes & Shoulders (RPE 9)
Uploaded: 2024-06-21T15:42:57.071Z
Duration: 45 min
Description: W4/D3 Glutes & Shoulders (RPE 9)

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

3 sets
10 reps
controlled tempo
45s rest

- 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

3 sets 
10 reps
controlled tempo
rest 60s

Make these HEAVY! 

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell Hip Thrust

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
30 reps
controlled tempo
No rest, go directly onto B

B - Banded Quadruped Kickback
15 reps each side = 30 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 4 times.

10 reps leaning forward + 10 reps sitting upright + 10 reps leaning backwards = 30 reps per set total

- 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

15 reps each side = 30 reps total

- 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

Glutes Superset 7

A "giant set" is just like a superset, but with more than two exercises - it's an exercise sequence where you do the prescribed exercises one after another. 

In this giant set, you will do:

A - Seated Bent Over Dumbbell Reverse Flies
10 reps
controlled tempo
No rest, go directly onto B

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

C - Dumbbell Seated Lateral Raise
10 reps
controlled tempo
No rest, go directly onto D

D - Dumbbell Front Raises
10 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this giant set 4 times.

- 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

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement
-Keep the neck long! Keep the upper shoulders away from the ears; no turtle-necking!

Dumbbell Seated Lateral Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

Shoulders Giant Set 7

W4/D3 Glutes & Shoulders (RPE 9)

Wendy

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

When will bench dips ever get easier ?! 😅

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

W4/D3 Glutes & Shoulders (RPE 9)

More workouts from Caroline Drury