Name: Playbook - Caroline Drury - W4/D3 Home: Glutes & Shoulders (RPE 9)
Uploaded: 2024-04-25T00:11:53.469Z
Duration: 45 min
Description: W4/D3 Home: Glutes & Shoulders (RPE 9)

Severine

Jamie

The Arnold presses are a challenge. Keeping at it!

Lisa B🇨🇦

Amy Kuark

Doris

Feeling the burn after those Arnold presses! 💪🔥

Cheryl Blake 🇨🇦

Lateral raises are killers. But on a positive note went up a pound and up a rep 👍🏼💪😍

Rosemarie

Isometric Lateral Raises.... I WILL conquer you! 💪🏻

Charlene

I’m sticking with it! And I am hooked. Almost done with Block 1 or one month of this, and I can already see and feel results.

It’s amazing- I’m so glad I found Caroline and her approach to weightlifting. 💯💯💯🙌

Julie

Yes, good, I increase weights on Arnold press and lateral pull ups and it was challenging!

Rosa

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

3 sets
15 reps
controlled tempo
60 seconds rest

- 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

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

Stephanie

Melissa

Laura

W1/D0 🎉 Introduction to Training Block 1

Karen

W1/D0 👊 Intro to Block 1 - Week 1

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

Morning walk 2.2 miles in 46 mins. Nice being outside

Margie

Walked at least 15 maybe it was 20. I need to better time myself. Felt great!!👍🏻

Laura Magotiaux

W1/D1 Cardio

Starting over. The only way out is through. Thank you for providing this 🩷

Hi everyone ! First workout with Caroline. I loved it 😊

Tina

VenessaSmidt 

W1/D1 Home: Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Deb Stanton

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Worked out in the garden in the evening even though tired,,, got it done!

It was fantastic, I got the pump going on today. I tell you.

Sherry

Awesome sauce! I thought I was going to fail while doing the frog crunches- but I didn’t :)

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

Lorna

Lorrie

W1/D3 Cardio

I enjoyed that workout! It was  challenging, but not over the top,and it did only take me 45 mins.

Angela

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

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

I’m upstate NY this week so I’ve lived hiking around Lake Minnewaska which I did today!  So beautiful!  And it  made for a great “active” rest day!  AND 15,489 steps!! Yippee!

W1/D4 Active Rest Day

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Hard. Modified quite a bit because of back issues

Julie Hughes

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

Betsey Pelczar

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

A great workout for the glutes ! Ouch ! 😊

Valerie

I had a lot of difficulty with this workout because of my lower back issues. Substituted some other moves but not sure I addressed the hamstrings

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

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

Road into “London” on the Peloton this am. Great class Happy 4th..

W1/D7 Active Rest Day

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

Jill

W2/D1 Cardio

Good start into the week with some progress already, feeling good!

Denise

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Great! Time to up the weights a bit on some parts

Michelle FisherMayr

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Mixed up days and weeks - did that one yesterday

Another workout done. And again in a day I thought I'd try skipping because of fatigue and not sleeping too well. But I did it anyway. If that is my one goal this month then that is enough.  And of course I walked out feeling so much better mentally and more energy. Never fails

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

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

W2/D4 Active Rest Day

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

Wow!!!! My TRX-like straps arrived so I could do the pull ups!!! So exciting to start these!! I actually look forward to working out 🏋️‍♀️ because of all of the detail in Caroline’s instructions! There are last week many little nuances..things I never really “got” before!  It makes me confident about building muscle!  AND I really love seeing the weight I did

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

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

I def see the progress both in strength and on the scale!

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

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Quads, especially left leg obviously need work! Wall squat was a few seconds longer and balance better on walking lunges. So some progress!

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

Wow!!! Sore arms as I upped the weights!  So grateful for the ab exercises….a weak spot of mine!!!

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

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

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

1 hour walking in the mountains!! 😁🏔️

Leslie

W3/D4 Active Rest Day

A gorgeous cardio along the Hudson River again..with the smell of fall 🍁in the air!!! I love it!!!

Arlis

W3/D5 Cardio

Jenivere

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

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

W3/D6 Cardio

Will increase weights and/or reps on all next time

Morning workout is the best way to start the day 💪🏻

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

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

Loree

Love this!!! A n d I really needed to hear it!! Thank you so much!!! A little heavier weights, better for , greater focus!!!!YES!!

W4/D0 👊 Intro to Block 1 - Week 4

W4/D1 Cardio

A bit better balance, wall squats for longer, 10 or 13 lb dumbbells. Slight progression

Beginning of week 4 in block 1!! Yay!  Question….my weighs aren’t carrying over each week..I’m seeing how many twos I did the week before, but not the weight. I always wrote in the weights I use.  Any idea how I can fix this so o can see what weight I did the week before?

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

Yippee!  This is a challenging day for me…abs really need to work and triceps are burning!!💪💪💪💪💪💪💪💪💪

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

W4/D3 Cardio

Love rest days. Brisk walk, lots of steps done.

50 minutes - 15 + 15 (in hockey game intermissions) + 20 after!  And yay, Oilers won!! 🥳🎉

Tara Lucas

W4/D4 Active Rest Day

Yikes!  Forgot to slide the Done for yesterday cardio!

W4/D5 Cardio

Tough today after too little sleep. Got it done but not my best workout.

This is the hardest day for me…but very satisfying when I’m done!!! I’ve decided to work on my chin ups with the TRX  3 times a week !! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

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

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