Name: Playbook - Caroline Drury - W1/D6 Hamstrings & Glutes (RPE 7)
Uploaded: 2024-04-03T16:10:36.533Z
Duration: 45 min
Description: W1/D6 Hamstrings & Glutes (RPE 7)

Loved it. Wobbly on the last exercise but I’ll improve!😂

Sharon De heer

Patricia Pinto

Tina

Kirsten

I continue to see progress with the progression each block reveals.  Caroline really sets me up for success each week.  Just finished Block 3 Week 1 & I’m excited about the gains I’m making.💪🏼😎

Kimberly Yamamoto

Amanda

Doing the tempo deadlift before the deadlift really helped!

Karen

A day dedicated to the back of the legs, the hamstrings, and the glutes.

3 sets
10reps
controlled tempo
60 seconds rest

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Keeps the hands and arms stable and uninvolved in the motion. They are there to simply hold the rope.

Cable Pull Through

2 sets
6 reps
3030 tempo
60s rest

- All cues for the traditional deadlift apply to this exercise!
- Begin with the bar at mid-shin level, touching your shins, feet hip-width apart
-Keeping the back strong and flat (neutral position), push the feet into the floor and slowly come to a stand over a three-second count
- Slowly return to the starting position at the floor over a three-second count.
- Do not rush the tempo!

🚨 If you cannot do a barbell deadlift, please feel free to substitute this with: 
- Dumbbell Tempo Deadlift
- Kettlebell Tempo Deadlift

Tempo Deadlift

3 sets
10 reps 
controlled tempo
60 seconds rest

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Approach the bar so that it is centred over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your eyes
- Keep your chest proud and squeeze the armpits to maintain upper back tightness
- PUSH into the floor with your legs to drive the motion, do not pull with the back
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull, and as you lower the bar

**For more thorough guidance on the deadlift, please watch the expanded explanation in the Strength Training 101 course. 

A list of substitutions is below if the barbell deadlift is not available to you or too advanced for your current abilities:

1. Block pull
2. Rack pull
3. Dual dumbbell deadlift
4. Banded deadlift

Deadlift

3 sets
10 reps 
3111 tempo - 3 second slow descent
60 seconds rest

- Keeping the bar glued to the legs, slowly lower the bar with a slight bend in your knees, "tighten the armpits," hinge at the hips, and keep your back straight (neutral).
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-The goal of the Romanian deadlift is to extend the hips BACK as far as they can safely go, not to get the chest lowered toward the ground

SUBSTITUTION:
-Dumbbell Romanian deadlift

Barbell Romanian Deadlift

3 sets
10 reps
controlled tempo
60s rest

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press - Sumo Stance

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

In this superset, you will do:

A - Stability Ball Hamstring Curl
15 reps
controlled tempo
No rest; go directly onto B

B - Contralateral Single-Leg Romanian Deadlift
10 reps each side
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lying on your back with legs straight and heels on top of a stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out slowly by straightening your legs

Stability Ball Hamstring Curls

🚨 10 reps each side = 20 total

-Holding a dumbbell or a kettlebell at the side of one leg, slowly hinge at the waist, just as you would in a regular Romanian Deadlift, and let the other foot go back and up, keeping a slight bend in your front leg

-Keep your shoulders back, your neck long, and your spine neutral and strong.

Contralateral Single Leg Romanian Deadlift

Glutes & Hamstrings Superset 3

W1/D6 Hamstrings & Glutes (RPE 7)

Cheryl Blake Mamalyga

Excited to start this block!
Let’s GOOO!

W1/D0 🎉 Introduction to Training Block 3

Looking ahead and looking forward to learning this week!

Nicole

Michelle

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

Jeannie Harkema

Diane

Today, I completed my quad session at the gym, making progress on my squat and Bulgarian split form.

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Renee

Wtheck was that??? Hard!!! thats what! ✅👍🎉🏋️‍♂️

I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗

Sandra

W1/D3 Glutes & Shoulders (RPE 7)

Walk 6000 steps total steps as clearing an overgrown bank 20,000 steps in total

W1/D4 Active Rest Day

Getting uncomfortable 😂😂🙈
Enjoying new challenges and getting out of my comfort- did blk 2 twice!

Rearranged my day for this one…I love some of the new challenges!
Going to love this block!🙌🏼

Learning new exercises this workout - awkward at points but fun and good- felt them!

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

Clearing steep bank, racking, wheelbarrowing leaves debris and filling trailer. 1-4 pm

W1/D5 Cardio

Afternoon walk - it’s getting chilly here, winters coming! 6500 steps.

W1/D6 Cardio

W1/D7 Active Rest Day

Doris

I’m so grateful for this app, for your guidance, for the many value-add’s like video calls and feedback on lifts and responses to questions… I’m also floored by this community of women. I could wax poetic, but I’ll spare you this once!

This app has been a game changer in how I approach my workouts - I’m prepared mentally and visually and then only the physical has to show up. 
Loving it

suzi

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Today was a day that I didn’t want to get it done. Very rough week and didn’t get any workouts in last week. But I kept my promise to myself today. 🩷

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Whew!  Going to feel those core exercises later!! 👍

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

Added 5 min for 20 min cardio - feelin good!!

4000 steps - done but need to do another 30 mins this avo!

W2/D3 Cardio

Whew!! Found a hip thrust machine (!) AND did the bar squats w 45 lb bar!

Being consistent despite feelings today. Proud of myself.

W2/D3 Glutes & Shoulders (RPE 8)

Walk around Chinook Lake to Alison Waterfall @ 11 am - 1hr 58m & 10,000 steps done!

W2/D4 Active Rest Day

Yay!! Great workout - May have been too aggressive w some barbell weights: and found the machine to do Paloff movement!! Yay! 😁

Couldn’t do hanging shoulder exercise but I’ll get there!

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

W2/D5 Cardio

W2/D6 Cardio

Woo- hoo!! Did a deadlift w bar & 5 pound weights!! And the sumo leg machine!! Yay!! Learning, learning!! 😁👍💪

Lydie

W2/D6 Hamstrings & Glutes (RPE 8)

Mountain walk to Saskatoon Mountain summit - 9.14 km, climbed about 1,200 feet (387m), 3 h 45 min including rests, 20,000 steps!  Done for today: time to warm up the BBQ for burgers & the hot tub for a soak! Yay! 🏔️

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Excellent w/o!! No substitutions today ! Yay!! 🥳🎉

Died today after 2 days of road trip. Shew. Loving the process. So humbling.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Great!! Getting the hang of these - used Hip thrust machine instead of barbell

Lisa

W3/D3 Glutes & Shoulders (RPE 8.5)

Love me a good rest day!!
Thank you for scheduling it in

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Phew!! Did the deadlifts, the Romanian deadlifts … with the 35 lb bar And 10 pound weights!! Yay!!

Sarah

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Block 3 done! I loved every minute of it! 
Thanks, Caroline, for making it fun!

I just got back from a 10 day cruise.  I loved that I was able to download all of my workouts through the app before leaving. Since I did not have Wi-Fi on the ship, I was able to pull up my downloaded workouts and complete them each day during the trip. I loved it! No connection issues and they kept me on task while vacationing

W1/D6 Hamstrings & Glutes (RPE 7)

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