Name: Playbook - Caroline Drury - W4/D3 Home: Glutes & Shoulders (RPE 9)
Uploaded: 2024-09-09T13:40:17.111Z
Duration: 45 min
Description: W4/D3 Home: Glutes & Shoulders (RPE 9)

Doris

Always a good workout! Although it ‘s a lot more fun than any other workout I’ve ever done, I and feel like I’ve always accomplished something well planned!!

Julie

Enji

Rosa

B2 W4 D3
Glutes burning!!
Happy Thanksgiving!🦃
❤️🏋️‍♀️💪🏻🇨🇦

Diane

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Position yourself into a glute bridge position, a band looped just above the knees
- Press your knees outward against the band
- Bring the knees back in but do not release all the tension in the band

Banded Glute Bridge with Abductions

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell Hip Thrust

*Same weight as Day 1 earlier this week* 
2 sets
6 reps
pause for 2 FULL seconds at the bottom 
position at parallel
tempo 2211
rest 90 seconds

- Stand with feet shoulder-width apart, holding dumbbells
- Lower into the bottom of a squat pushing your hips back and down
- Pause for one to two seconds at parallel (or as close as you can get to having your thighs parallel with the floor)
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your second toe; don't let your knees collapse inwards!

Dumbbell Paused Squats

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Sit on the floor with legs fully extended, core tight, and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Floor Overhead Shoulder Press

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

In this superset, you will do:

A - Banded Clamshells
10-12 reps on each side (20-24 total)
controlled tempo
No rest, go directly onto B

B - 6 Way Shoulder Complex
10-12 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

- Place a band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete the desired reps, then repeat on the opposite side

Banded Clamshells

- Start by standing with your feet shoulder-width apart, or sitting on a ball, bench or chair; hold a set of dumbbells in each hand, palms facing down.
- Keeping your arms straight, raise the dumbbells up and out to the sides so that your hands are at shoulder level.
- Bring your hands to the front and then up over your head.
- Bring the hands back down to the front, open them to the sides, and then lower them back down. This is ONE repetition. 
- Keep your shoulders relaxed throughout each repetition, focusing on squeezing the muscles at the top of each motion and maintaining a slow, controlled tempo.

6 Way Shoulder Complex

Glutes & Shoulders Superset 2

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

W1/D0 👊 Intro to Block 2 - Week 1

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

Betsey Pelczar

Forgot how hard those sissy squats are 😳🔥

Shantel

It was so good ! Been since November so I’m a bit rusty but ready to get at it !!

Polly

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

So good ! Need to figure out /purchase something to support my wrists with pushups.

Is there a way to add seconds or a decimal point on the ‘minute’ hold on planks?

Karen

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

W1/D3 Cardio

Great workout 💪🏼
Nothing humbles you like the 
6-Way Shoulder 😅

Can’t wait to see how it feels at the end of the month!!!🔥

Kathy McCabe

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

Amy Kuark

W1/D4 Active Rest Day

W1/D5 Cardio

Combined with travel exercises today 😁👍💪

Great workout!  I can feel myself getting stronger 🙏🏼

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

W1/D6 Cardio

What a great hamstrings workout wow! Thanks Caroline

Sandra

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

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Tara Lucas

W1/D7 Active Rest Day

W2/D0 👊 Intro to Block 2 - Week 2

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Got it done ! For whatever reason the split squats have me all wonky lol.l dropped the weight , and did them without.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Did this two days ago amd was too tired to do the core.  Love being told what to do though!

Extremely tired today, barely able to finish all sets. Maybe because I shifted my training time to the afternoon as opposed to the morning 🤷🏻‍♀️
How important is consistency in the time of day we train?

Laura

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

W2/D3 Cardio

Seemed easy but sweating and doing less reps at the end! 😅😆

Christine

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

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

Megan

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

W2/D6 Cardio

I’ve been looking for something like back extensions to strengthen mid back!! Yay!

Did workout with my duaghter and son in law at home. substituted some exercises had fun👏😂

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

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

Did a bit better w split squat and sissy squats today

❤️🔥❤️
For the first time, I am feeling my glutes are stronger and don’t tremble as much! Will increase reps vs weight next week 👍🏼👍🏼

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Great workout! I need some 25 lb weights for the presses. Too big a jump from my 20 lbs to 27.5 weights!

Cindy Roberts

The plank did me in today ! Only got one in. Going to do the other 2 sets tomorrow morning before work

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

W3/D3 Cardio

It was great ! The 6 ways are sneaky hard for sure 😅

Great workout. Are we supposed to do just 2 sets of the paused dumbbell lifts? Thanks.

Jamie

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

My own private Tour de France today! 😂 @cyclehappy

Evening walk with hubbie … we found a beautiful lilac-scented street 💗

W3/D4 Active Rest Day

W3/D5 Cardio

Had to watch R shoulder - Physio assessed some pain from rotator cuff

Another great exercise, paid attention to the form.

Feeling stronger!  💪 Another great workout!

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

Always good, and always look forward to my workouts! The way it is laid out and set up is so darn nice!  Your with me every step!

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

Yesterday - walked to the grocery store, long way round!! 😁🚶‍♀️💗

W3/D7 Active Rest Day

Go … but carefully to to get injured (for me)

Inna 🇩🇪

W4/D0 👊 Intro to Block 2 - Week 4

Got up early to made sure I got my cardio in before my facial at 9:00.  (a 70th Birthday present to myself) Love the commitment I’m developing to be consistent❤️  Love this community!

Nancy 

W4/D1 Cardio

Kicked me in the quads today- in a very good way! I did it!! Yay me!!

Started last week of B2 super strong!! 💪🏼

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

Added 5 pounds to each weight today!!! Yipppeeee

B2 W4 D2
🔥
❤️🏋️‍♀️🇨🇦

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

W4/D3 Cardio

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Loved it ! Having some minor issues w my door pulls ,pull ups etc , need to figure out a better set up  for my suspension trainer

Really feeling the progress vs week 1 💪🏼❤️💪🏼

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

Community

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