Name: Playbook - Caroline Drury - W4/D3 Home - Glutes & Shoulders (RPE 9)
Uploaded: 2024-04-03T16:10:47.447Z
Duration: 45 min
Description: W4/D3 Home - Glutes & Shoulders (RPE 9)

Nice to be back at it after a couple of weeks of being under the weather!  Feels so good!🥰

Julie

Today's shoulder and glute workout combo was amazing, Caroline! Thank you for putting it together.

Cheryl Blake Mamalyga

Ending this block using the Xmas calories to increase the weights on every lift!! Thanks to Caroline's pep talks😘

Jackie

B3 W4 D3 ✅
Monkey rows 🔥🙊
Ladies have a beautiful day!
❤️🇨🇦🏋️‍♀️💪🏻

Diane

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

3 sets
10 reps
controlled tempo
45s rest

- Start with the kettlebell on the ground in front of you
- With chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward, propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep
-This is NOT a pump with the legs; it is a hinge at the hips

Kettlebell Swings

3 sets
10 reps
controlled tempo
60s rest

- Perform hip thrusts holding a dumbbell at the hips

Dumbbell Hip Thrust

2 sets
6 reps
4010 tempo
60s rest

- Warm up to a working weight: your working weight on this exercise will be approximately 30% less than your standard squat weight

- This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific element of the squat: a super duper tight core and back!

-The purpose of this is to get you trained to keep a consistently tight core throughout the descent and keep balanced pressure throughout the feet. 

-Through doing this exercise, you will be able to pay attention to where you might be leaking energy in this portion of the movement, and then we can correct. 

To perform:
-take a big brace breath in at the top, tighten your core and squat - keep holding your breath! 

-descend for 4 FULL seconds! 

-Explosively stand up, let go of your breath at the top. This is one rep.

-Raise your heels for more range of motion, if needed

Dumbbell Tempo Squat

3 sets
20 reps
controlled tempo
60s 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

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

In this superset, you will do:

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

B - Seated Bent Over Dumbbell Reverse Flies
15 reps
controlled tempo, no jerking of the body
60s rest, then got back to A

Repeat this superset 3 times.

- 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

- 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

Shoulders Superset 1

3 sets
20 reps
controlled tempo
60s rest

With the upper body at a slight pitch, slowly glide the dumbbells along the sides of your body by flexing at your elbow joints.

Monkey Rows

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

Welcome s refresher on total body tightness. 😉

Kathy McCabe

Doris

W1/D0 🎉 Introduction to Training Block 3

Thanks for your excitement!  It helps my tentativeness 😁

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

I enjoy the excitement of the start of a new block. Today did not disappoint !! ♥️

Betsey Pelczar

This rocks!! But Bulgarian squats are incredibly tough for me 💪🏼😅

Enji

W1/D1 Home - Quad Focused (RPE 7)

W1/D2 Cardio

Boy, that last superset was way harder than it looked! I felt uncoordinated, but by the third set was making progress in my form.

Jamie

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

W1/D3 Cardio

Rosa

Wanda 

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

W1/D4 Active Rest Day

Loving getting back to running again🙌🏼

Leslie

W1/D5 Cardio

Wow! Got me at the Meadow rows, dropped down from 15#, 12# then 10#'s to finish!

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

W1/D6 Cardio

Some new exercises here which all feel great!  Good workout without any dread of doing it.  I truly look forward to my “fitness time”!! 
And I feel great afterwards, let alone love the results I’m already seeing.

Brilliant! Week 1 done and dusted 👍🏼💪🏼Feeling fab 🤩 Thank u for this amazing amazing App 🌹🌷🩷

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

Walking by the Crowsnest River - 7,500 steps on a Sunday afternoon! 😁🏔️

B3 W1 D7
Run and stretching 
Active rest day!
❤️💪🏻🏋️‍♀️🇨🇦

W1/D7 Active Rest Day

Thanks, Caroline! Your Monday encouragement rocks. And I'm loving every moment of this app, especially your uplifting words at the start!

I just love how encouraging you are to us! Thank you so much for this app!

W2/D0 👊 Intro to Block 3 - Week 2

W2/D1 Cardio

Small/huge victory for me today on split squats. I’m not attempting the Bulgarian split squats yet. I did regular ones with no weights and I was actually able to get me knee to the ground on each side. When I started this program, I was a distance away from that. Next week I’ll add weights. Whoopi!

Karen

W2/D1 Home - Quad Focused (RPE 8)

W2/D2 Cardio

This bear only crawls forward (for now) but can stir the pot like a champ!

Kerri

Those exercises are definitely stirring things up! I'm feeling like a human whisk over here LOL

B3 W2 D2
Cardio and strength ✅
I look like a wounded bear on the back crawl. Will keep working on form.
Quads are feeling it after yesterday’s workout!
Have a lovely day ladies!
Cheers
❤️💪🏻🏋️‍♀️🇨🇦

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

Leveling up doing 20 minutes of cardio a day notice a big change in sweatiness and improved endurance.

W2/D3 Cardio

Great workout, love the superset, the overhead press and the reverse flies combo!

I love this set of exercises. Probably because I never felt like I had enough upper body strength, but I can tell I’m slowly getting stronger, and feel more “shape” to my arms.

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

W2/D4 Active Rest Day

W2/D5 Cardio

Sharon

I love Day 6, feeling my arms so strong! Core is getting there but those incline reverse crunches are still way too tough on my lower back. Fighting to get there! 💪🏼💪🏼

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

W2/D6 Cardio

The combo was challenging but doeable! Loved this workout!

Good workout as always, but dang it had to skip or modify a few things due to left quad which was hurting a bit.  Onward we go!

Long live this app!! So loving it! Week 2 down, looking forward to Week 3 💪🏼💪🏼❤️❤️

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

B3 W2 D7
Active rest day!
2 hours of pickleball
❤️💪🏻🏋️‍♀️🇨🇦

W2/D7 Active Rest Day

B3W3 focus = form + progressive overload + range of motion! 💪💗

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

One day I hope to love quad day.  These are a killer.

I'm not going to lie, those step UPS with 20 lb weights got really hard and I was tempted to skip out on the last rep but I dropped down the weights to 10's and finished it strong!

The best workout overall of anything I’ve ever done in my 60 years. I absolutely LOVE working out to Carolyn’s exercises, (I do the home version-it’s fantastic!) and the Ap keeps track and keeps me on progress!

W3/D1 Home - Quad Focused (RPE 8.5)

W3/D2 Cardio

When your coach teaches you how to train smarter!! 🙌💗💪

B3 W3 D2
Busy time of year with Christmas and my daughter’s wedding December 30th
In the past I would have made excuses, I know by forming good habits has made me stay healthy and focused on all my tasks at hand.
Thank you Caroline and fitness family I couldn’t have done this without you ❤️🏋️‍♀️💪🏻🇨🇦🙏

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

W3/D3 Cardio

Sorry I type 1 star by error, this is a five star without any doubt.

B3 W3 D4
30 minute run and strength ✅
Monkey 🙊 rows 🔥 
Have a beautiful weekend!
❤️🏋️‍♀️💪🏻🇨🇦

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

B3 W3 D3
Had to take active rest day today!
Glute workout tomorrow 
❤️🏋️‍♀️💪🏻🇨🇦

W3/D4 Active Rest Day

W3/D5 Cardio

B3 W3 D5
Workout ✅
Have a beautiful weekend!!
❤️✅🤣🇨🇦

Feeling pain in elbow with bicep curl so stopped. Feels like a tendonitis. What can I sub to get a bicep workout that would be kinder to that tendon(?Tennis elbow feeling)? Thank you. Not sure you’ll see this message

lois

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

W3/D6 Cardio

B3W3 is done!!🥳 Added a set to the superset and can’t stand straight 😂💪🏼💪🏼💪🏼

B3 W3 D6
Peloton 30 minute run
Glutes are on fire!
No gas left in the tank today
Active rest day tomorrow, 2 hours playing pickleball
Have a great day fitness family!
❤️💪🏻🏋️‍♀️🇨🇦

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

B3 W3 D7
Active rest day
2 hours playing pickleball. 
Planning next week workouts as my daughter’s wedding is December 30th and I need to stay on track. Writing out my busy schedule which will include my new workouts may have to double up on a couple of days but I’m determined to stay on course

W3/D7 Active Rest Day

I have never been consistent lifting weights!  I am enjoying learning how to properly lift and challenging myself.  Caroline’s work put into this app is above and beyond ❤️ any app I’ve used before.

Nancy 

W4/D0 👊 Intro to Block 3 - Week 4

Sharon De heer

W4/D1 Cardio

Worked out in friends garage with what was available- getting it done

W4/D1 Home - Quad Focused (RPE 9)

W4/D2 Cardio

B3 W4 D2
Late workout but got it done!
Have a beautiful evening!
❤️💪🏻🏋️‍♀️🇨🇦

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

W4/D3 Cardio

B3W4D6
Active rest day!
40 minute walk on tread! Couldn’t run twisted knee yesterday on the ice!
Merry Christmas ☃️🎄❤️
Have a wonderful day with your family!
❤️🏋️‍♀️💪🏻🇨🇦

W4/D4 Active Rest Day

W4/D5 Cardio

Feeling totally back to normal after being in a very short slump 😍💪💪

Rosemarie

B3 W4 D4
Taking active rest day on Sunday!
Good workout!✅
Happy Friday ladies!
❤️🇨🇦💪🏻🏋️‍♀️

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

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