Name: Playbook - Claire Thomas - W5/D5 Glutes + Shoulders
Uploaded: 2024-04-29T18:26:45.225Z
Duration: 40 min
Description: W5/D5 Glutes + Shoulders

Tara

Monserrat 

Wow that shoulder burn at the end!! 🔥🔥🔥

Kate

🥵🥵 literally kicked my butt lol. Lifted heavier and getting through faster than before

Meagan Sieh

Amanda B

Erin Scott

Marie

Just what you need to lift your mood out of a funk

Denise Tsui

Much easier than last time, but good golly gosh, that 100 reps section is serious work on the glutes and shoulders.

Theresa

Jacquie

Magda

Yeah, that one is tough no matter how many times I've done it... 🥵🥵

Kayla

Commandos always get me! Thanks Claire!🤗

Cindy

Apostolia 

Lisa Boschma

Lisa

D’Anne

Nikki

Krista

Great quick set to get the heart rate up👍

Julinovsky

Savannah

Christopher Bennett

Omg - could only do 75 of each but stronger than last time.

Mellisa and Steven

The pike pushup commandos oooo man those got me at the end. Good workout

Eleah

Carrie

Sara

Brittany

Erika

Nicole

Anita

Loved that one. I was feeling good, so I added an extra set of the donkey kicks and fire hydrants.

Kim Michels

Julie

Worked for sure. I’m personally not a fan of the 100 reps- I find that my form breaks down even if I rest…something to work on.

Holeigh Morin

Did this in a hotel parking lot. Good workout for limited equipment 🍑💪🏼

Alexandra Casi

22 days until our wedding!! Keepin it goin!

Karla

Alvaro

I didn’t think we’d be able to get it done in 40 minutes and we did! Great Saturday workout!

Jana

Erin Maltbie

Tristy DuFault

Jena Laubscher

Claire and those dang commandos..

This one took a long time ⌛️

Holly

Good start to the week! Shoulders are on fire!

Robin Bender

Suzie

Regina

Glutes & Shoulders 🔥🍑💪

I hope you enjoy this one as much as I did! Please leave a review & let me know how it goes when you swipe to complete the workout at the end!

Work hard, be nice & get after it! 

💛Claire

Complete 100 goblet squats as fast as possible with a medium weighted DB (I
used 15lbs). Rest as needed. 

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

*50 reps each side. Break up & rest as needed. Switch sides every 5-15 reps until 100 total reps are completed.

- Press the dumbbells straight up
- Lower one down a slow controlled motion, while keeping the other presses above your head
- Complete 50 reps each side

DB standing shoulder press + iso hold

Complete 100 glute bridges. Break into as many sets as needed.

- Place the dumbbell(s) on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

*50 reps each way. Complete 100 total reps as fast as possible. Rest as needed. 

- Keep a slight bend at the elbow
- Raise your arms out to the side until you reach shoulder height 
- Lower with a slow and controlled movement
- Raise your arms in front until you reach shoulder height 
- Lower back down & continue to alternate until all reps are completed

DB lateral + front raises

Complete 3 rounds of the given 2 exercises back to back. You’ll complete all reps of both exercises on your right side before switching to the other left side. Don’t rest until you’ve completed an entire round. Rest 60 seconds between each round.

- With a DB squeezed behind your knee, raise your leg, driving your heel to the sky & engaging your glute
- Keep your hips squared

DB donkey kicks (right)

- Position yourself on your hands and knees
- Place a DB behind your knee & squeeze to keep it in place
- Keep your knee in a bent position & lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

DB fire hydrants (right)

DB donkey kicks (left)

DB fire hydrants (left)

Glutes Superset

Complete 4 rounds of the given 2 exercises back to back. You’ll complete all reps of both exercises before resting. Rest 60 seconds between each round.

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

*8 reps each way

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Shoulders superset

W5/D5 Glutes + Shoulders

Danielle Moore

Ashley

W1/D1 Back + Biceps + Core

Ashley Jennings

If anyone has ever said dumbbells can’t do the job…. They need to do this workout!!!!! ☠️ 💀 🥵 deader than dead can be!!!!

W1/D2 LEGS

Anthony

Angela

hadley

W1/D3 Chest + Triceps

Janine Brinker

Amanda

W1/D4 HIIT

Chaia

So hard. My shoulders are on fire 🔥🔥🔥 thank you Clare ❤️❤️❤️

Yesenia

Laura

W1/D5 Glutes + Shoulders

Very rough, for some reason. Those plank reverse flies are no friggin joke

Angela B

Sierra Keating

Allison Henslee

W1/D6 Full Body

Monique Sayles

Abby

Rest day but doing the 25 days Pull up challenge.

W1/D7 Rest Day

Thank you for the time spendt running this app!!! It's amazing.

W2/D1 Back + Biceps + Core

Such a SOLID burner. I love when these workouts show me how far my fitness has come 🙌🏻 thankful that I GET to do fitness and get stronger 💪🏻

W2/D2 Legs

Loving the tricep work; they are getting so much stronger

Completed and new core challenge 2024 day 4

W2/D3 Chest + Triceps

I did the tabata workout from the HIIT section. It was a good one!!!

W2/D4 HIIT

Kicked my butt. Been awhile since doing glutes and sgiukders

W2/D5 Glutes + Shoulders

Woke up sick but couldn’t let the workout go! Afternoon sweat 💦 on!!🥵🔥🔥

W2/D6 Full Body

Doing 75 hard so I’m still having to get in a workout. Did a 2 mile run.

It’s Christmas and rest day but not until I complete my last day of the pull up challenge! Merry Christmas.

W2/D7 Rest Day

W3/D1 Back + Biceps + Core

It’s a doozy! Legs shaking swears a pouring!

Rae-Lynn

Had to sub the jumps since I don’t have a stable bench to jump on but I’m still sweaty!!

W3/D2 Legs

W3/D3 Chest + Triceps

W3/D4 HIIT

Leah

W3/D5 Glutes + Shoulders

Got it done in 56 minutes, my goal was an hour!

That was insane! Took me almost two hours to complete but it felt amazing!!

Bailey

W3/D6 Full Body

Nice LISS day
Hour walk with my husky boy🐶

Active rest day today. I went snowboarding in 2 feet of powder with my husband!

W3/D7 REST DAY

Stephanie

W4/D1 Back + Biceps + Core

Whoa, I am drenched! 🥵🔥🦵I loved that workout

I got a great sweat but did not feel overworked.

Andrea

Feels amazing to be able to do lower body weighted workouts again 🥹. #recoveryjourney

W4/D2 Legs

Lifting heavier again, and feeling proud of the gains!

W4/D3 Chest + Triceps

Lilith

Did Claire’s favourite treadmill in HIIT
It was fire 🔥

W4/D4 HIIT

Tiffany

W4/D5 Glutes & Shoulders

Jodi

Omg! I could finish yesterday because I had lack of energy. So proud I conquered this today! Yay me😁💪🥵🔥

Janae

W4/D6 Full Body

Usually, I have a lot of state pride, but I live in Colorado, where a 4.5 foot blizzard happened, and so I spent 7 hours shoveling snow, and therefore desperately need a rest day from my routine.

W4/D7 Rest Day

Did from my garage! Loved this sweaty sesh 💪🏼

I loved it.
Short and hard work out ❤️ 
Thank you Clare 💐

Had to take 5 days off due to travel. Missed this so much.

W5/D1 Back + Biceps + Core

Becky

💦💦💦🥵whoa, I’m drenched🦵🦵

Accidentally killed myself in the beginning, did 12 reps on one side instead of 6 🤣

Sarah Seals

W5/D2 LEGS

💪🔥🥵 my arms are shaking! Can barely type this 😅

Great start to my day! Upper body workout 💪🏻✅

W5/D3 Chest + Triceps

W5/D4 HIIT

Lifted heavier for the first 4 rounds, but had to drop to a lower weight the last round so that I could keep going. Feeling proud and strong!

W5/D6 Full Body

Going to take a much needed rest day. Feeling so sore after yesterday's workout

W5/D7 Rest Day

So solid!! Lifted heavier through first 3 rounds, but dropped weight for the last round so that I could keep going. So stoked!

W6/D1 Back + Biceps + Core

Cut this one a little short 3 rounds   But proud I’m 3/3 workouts in a row!

Casey Pilcher

Good sweat! Only got four rounds in with a time crunch this morning so happy I did!

Elle

W6/D2 LEGS

Finally feeling like I’m back in a good groove!

The diamond push ups are hard, I did them very slow and probably very badly.

Maribel

W6/D3 Chest + Triceps

Did a hitt from the core challenge. 3 reps of (5,4,3,2,1) burpees, jump squat and pulse pushups

HIIT it to win it
And Speed intervals from Core challenge week 2

Did w3d2 and w6d2 of the core challenge. Ended up doing 75 total burpees between both of those hiit workouts 🙃

W6/D4 HIIT

That was awesome !
One of my favourite glues/ shoulder days !

Tough one, but good. Definitely harder than it looks. Don’t think I didn’t notice that you did this w/your weighted tank on. 😉

Laura Marston

W6/D5 Glutes + Shoulders

Awesome. Feeling good and strong. 💪🏻

W5/D5 Glutes + Shoulders

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