Name: Playbook - Caroline Drury - W1/D6 Hamstrings & Glutes (RPE 7)
Uploaded: 2024-04-03T15:56:46.172Z
Duration: 45 min
Description: W1/D6 Hamstrings & Glutes (RPE 7)

Lisa B🇨🇦

Phew - increased weights & reps!  Dine & done!! Yay!

Doris

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

Arlis

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

Make these HEAVY! 

3 sets
10 reps 
1-0-X-1 tempo ("X" = eXplode up)
60s rest

- Stand with a wide-legged stance and toes pointed out slightly
- With a dumbbell positioned between your legs, squat down and grasp the end with both hands
- Keep your arms straight, shoulders tight, head up and lower back engaged; maintaining a strong natural/falt back
- Pull the dumbbell off the floor until your knees, hips and shoulders are locked out
- Return the dumbbell by bringing your hips back and bending your knees whilst keeping your back in a strong neutral/flat position

Dumbbell Sumo Deadlift

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

- Keeping the dumbbells glued to your legs, slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back to standing
-The goal of the Romanian deadlift is to get the hips back as far as safely possible, NOT to get the chest as close to the floor as possible.

Dumbbell Romanian Deadlift

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
20 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Glute Bridge
20 reps
1012 tempo - 2s pause at the top!
60s rest, then got back to A

Repeat this superset 4 times.

*Keep these controlled! Slow release of the ball forward.

- 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

1012 tempo - 2s pause at the top!

- Perform glute bridges holding a dumbbell at the hips

Dumbbell Glute Bridge

Glutes & Hamstring Superset 7

W1/D6 Hamstrings & Glutes (RPE 7)

Yay!  Thanks for the fractional weights reminder!

Deb Stanton

Wendy

W1/D0 🎉 Block 7 - Introduction

I love this app so much!! I’ve been using it for a while now and it just keeps getting better! I never feel by myself because I can always reach out to Caroline and her team to get help but I hardly need it because she has amazing videos explaining each movement. I recommend it to my clients when they are looking to get into strength training!

Sharon

Couldn’t get on the treadmill at first, so did 15 min on the elliptical trainer first, then 15 min treadmill - yay!!

W1/D1 Cardio

The sissy squats get me every time! All 40 done and my quads are🔥🔥🔥

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Amy Kuark

The core ones are always the most challenging.

Kathy McCabe

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

Forgot to track cardio from
Yesterday …this is it

W1/D3 Cardio

Coach!!!  It was a whammy workout…. the printed version looked easy, then whammy!  This wo was killer!  Thank u 😍

Karen Kay 🇺🇸

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Phew Caroline!! Planks after the other core exercises this week!! Oy!!

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

W1/D5 Cardio

W1/D6 Cardio

Active rest day yesterday….forgot to slide and mark it as such..

W1/D7 Active Rest Day

W2/D1 Cardio

A big push mentally today, but I did it!!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good workout. Bench dips and core superset not as hard as last week.

Jill Jennings

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Swapped this for block 5 glutes and shoulders

Polly

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Need to work on those side planks ! Eek 😬

Ooh, those side planks are a work in progress! Yay - done for today! 💗

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

W2/D5 Cardio

W2/D6 Cardio

Whew - those hamstring curls … !  Done - yay!! 💗

W2/D6 Hamstrings & Glutes (RPE 8)

Snow shovelling in the mountains 😁!! 💗

W2/D7 Active Rest Day

W3/D1 Cardio

I love quads day!!!! My legs are feeling so strong!!!!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wooah!! Those V-ups!!!! Keep working in my abs!!!!

Definitely need to work on my core strength! Those v ups were challenging 😥

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

W3/D3 Cardio

Yay!  First time doing complete shoulder workout!  🏋️‍♀️ my left shoulder warmed up nicely!

Love seeing  how I’m progressing with my weight ! 💪🏽

Yay for me! I am seeing some nice results, and I just love this home program. Fits easily anywhere into your day.

W3/D3 Glutes & Shoulders (RPE 8.5)

My first day of using the Zero to 5K app!  I really want to run again so I started today in my rest day!  Yippee!!

W3/D4 Active Rest Day

The planks were much easier today but my right bicep didn’t want to do curls. I’ll lower the weight next time.

Jamie

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

W3/D5 Cardio

W3/D6 Cardio

Definitely need to work harder on the glute bridges , they were tough for me today !😅

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

My question after quad day is always “will I be able to walk tomorrow”? 🔥🔥🔥🔥

W1/D6 Hamstrings & Glutes (RPE 7)

Community

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