Name: Playbook - Caroline Drury - W1/D6 Hamstrings & Glutes (RPE 7)
Uploaded: 2024-04-03T16:12:01.314Z
Duration: 45 min
Description: W1/D6 Hamstrings & Glutes (RPE 7)

Holy split deadlifts!
Butt on fire! 🔥😀

Lydie

Jennifer

Great.  Intimidated to do landmine hip thrusts, used dumbbell…I’ll work on that.😏

Kimberly Yamamoto

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

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
8 reps 
controlled tempo
60s rest

The principles of this deadlift are the same as the traditional deadlift - it is a PUSH into the ground with the legs, not a pull with the back. 

If you haven't yet done so, please review the full deadlift tutorial in the Strength Training 101 Video and PDF section.

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up, keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to the ground

Sumo Deadlift

3 sets
8 reps 
3111 tempo - a 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

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

In this superset, you will do:

A - Single Leg Landmine Hip Thrust
10 reps on each side = 20 total
controlled tempo
No rest, go directly onto B

B - Split Stance Deadlift
8 reps on each side = 16 total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

Single Leg Landmine Hip Thrust begins perpendicular to a landmine bar set up at the hip; shoulders elevated perpendicular on a bench, knees flexed at approximately 90 degrees and heels in the ground. 

The movement is initiated by elevating the foot furthest from the landmine set up, extending the knee so as to load the inside leg, driving the hips into extension, pausing in the bridge position, controlling the hips back down to the floor, and repeating.

Single Leg Landmine Hip Thrust

1. Stand with feet hip-width apart and approach the barbell; the bar needs to be mid-shin height. 

2. Take a step back with one foot, creating a split stance with one foot in front and one behind.

3. Keep your chest up, shoulders back, and core engaged for stability.

4. Begin the movement with the barbell and plates on the floor - by hinging at your hips and keeping your back straight.

5. Take a breath in, tighten the armpits, and push through the front foot to instigate the movement - do not pull with the back - keep the bar close to your shin. Always remember that the deadlift is a PUSH with the legs, not a pull with the back.

6. Repeat for the desired number of repetitions, then switch your stance to work the other leg.

7. Maintain proper form and avoid rounding your back throughout the exercise.

Split Stance Deadlift

Glute & Hamstring Superset 6

3 sets 
10 reps of 1.5 reps
controlled tempo
60s rest

- Perform a full rep and a half paused rep on any leg curl machine of your choice, sitting or lying on your belly.

1.5 Rep Leg Curl

W1/D6 Hamstrings & Glutes (RPE 7)

Leslie

suzi

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Naoual

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Cable sit squat!!! Whoa that was a challenge but love the variety this app offers!! 💕💪🏋️‍♀️

Teresa

Love the new variations…Smith machine step ups are going to be fun to progress.🙃

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

April

Amanda

Killer glutes and shoulders workout! On 🔥!

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Bonnie McDonald

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

W1/D7 Active Rest Day

W2/D1 Cardio

Sarah

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

W1/D6 Hamstrings & Glutes (RPE 7)

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