Name: Playbook - Caroline Drury - W4/D3 Home: Glutes & Shoulders (RPE 9)
Uploaded: 2024-05-02T14:29:36.504Z
Duration: 45 min
Description: W4/D3 Home: Glutes & Shoulders (RPE 9)

Karen Kay

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)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

Doris

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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

W1/D3 Cardio

This is a great routine Caroline!  Love it!! 💗

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

W1/D4 Active Rest Day

W1/D5 Cardio

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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)

Call me cyclehappy! Let's ride! 🚵‍♀️

Kathy McCabe

W2/D2 Cardio

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

W2/D3 Cardio

Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

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

W2/D4 Active Rest Day

W2/D5 Cardio

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

28 min weight-loss program -1.0 to 3.0 inclines ✅

W2/D6 Cardio

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

50 minute mountain walk 😁🚶‍♀️💗

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

I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

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

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