Name: Playbook - Caroline Drury - W4/D3 Home: Glutes & Shoulders (RPE 9)
Uploaded: 2024-04-03T15:57:35.143Z
Duration: 45 min
Description: W4/D3 Home: Glutes & Shoulders (RPE 9)

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

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

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Started using Caroline’s app in October can’t believe the progress I have made in a few months. Compared my first workout to today’s workout which was the exact same exercise. I am lifting heavier weights which I didn’t think would happen in a few months.
This is the first program and I have tried many that I has worked for me and my lifestyle. 
Thank you Caroline 💕🏋️‍♀️💪🏻🙏

Diane

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

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

W1/D4 Active Rest Day

W1/D5 Cardio

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

W1/D6 Cardio

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

W1/D7 Active Rest Day

W2/D1 Cardio

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

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

W2/D4 Active Rest Day

W2/D5 Cardio

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

W2/D6 Cardio

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

W2/D7 Active Rest Day

W3/D1 Cardio

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

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

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

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D4 Active Rest Day

W4/D5 Cardio

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

W4/D6 Cardio

W4/D6 Home: Hamstrings & Glutes (RPE 9)

W4/D7 Active Rest Day

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

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