Name: Playbook - Caroline Drury - W2/D6 Hamstrings & Glutes (RPE 8)
Uploaded: 2024-10-10T14:56:44.786Z
Duration: 45 min
Description: W2/D6 Hamstrings & Glutes (RPE 8)

Feeling guilty only did half the workout. Had bad flu for last two weeks and I felt so tired lifting weights today.

Kate

Love this set! Struggled with the leg curls though…had to lower the weight right down

Cherrie

Lisa

I love this workout! I finally feel good about the deadlifts. Leg curl question: is each set 24 reps (12 full curls and 12 of .5), or 12 total (6 of each). Thanks:) I’m oddly week on this one😜

Karen

Sharon De heer

Patricia Pinto

Kimberly Yamamoto

B2w2d6 won and done.  Feeling great!  Awesome workout!  Thank you Caroline.  Cues totally on point and all came together for me today!

Tina

Caroline can you elaborate a bit on the leg pull through exercise, what muscles are we engaging - must be doing something wrong as I can’t figure out what muscles should be working? Other than that great workout as usual! 👍🏻

Corinne

Emma Marriner

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

3 sets
10-12 reps
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 
controlled tempo
rest 90 seconds

- Warm up to a working weight: your working weight on this exercise will be approximately 30% less than your standard deadlift 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 deadlift: Staying tight at the bottom portion of the lift.

- Most people lose body tightness as soon as they start the deadlift action. This is a lift to help you build the body tightness at the bottom portion of the lift.

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
- Pause for one to two seconds with the weight plates 1" to 2" off the ground, holding the pause with the legs and glutes, NOT 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. 

SUBSTITUTION:
- Dual dumbbell paused deadlift

Paused Deadlift

3 sets
10-12 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
10-12 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
10-12 x 1.5 reps
controlled tempo
60 seconds 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

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

In this superset, you will do:

A - Back Extensions
10-12 reps
controlled tempo
No rest; go directly onto B

B - Banded Hip Abductions
30 reps: 10 x leaning forward, 10 x sitting straight, 10 x leaning back
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Perform back extensions with control, beginning the movement by squeezing the glutes, not pulling with the back
- Maintain total body control through the exercises, and watch that you don't hyperextend the back at the top position

Back Extensions

- Start seated with a band around both knees
- Then slowly extend your knees away from you until it hits a 45-degree angle
- Then return them to the starting position

Banded Hip Abductions

Glutes Superset 2

W2/D6 Hamstrings & Glutes (RPE 8)

Thank you for the invitation to reach out 💗

Doris

thank you so excited to start B2 feeling stronger day by day

Diane

Lydie

W1/D0 🎉 Introduction to Training Block 2

W1/D0 👊 Intro to Block 2 - Week 1

Yes HIIT=5 mins on bike
10 min w/HR 111-128 sustained👍👊

jeannie

I’ve been absent for too long.  Back at it today. 🙏🏻

Jill

April

W1/D1 Cardio

Aimee

Jennifer Poulain

Jamie

W1/D1 Quad Focused (RPE 7)

Tara Lucas

Did 20 mins yesterday morn but forgot to check off. Elevation 3 speed 6.0 heart rate 119

W1/D2 Cardio

Anita

I’m so uncoordinated 😩
Made it through and feel so energized

Stephanie

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

Great workout today.  I’m starting to love the stairmaster again.🤩

W1/D3 Cardio

Caroline

W1/D3 Glutes & Shoulders (RPE 7)

Perfect day for a 2 mile walk with my sweet pup, Saki.🐶😎

Happy Thanksgiving USA friends! Grateful for this app and building consistency into my routine!

Teresa

W1/D4 Active Rest Day

I can’t say enough about the quality of this app. Great exercises explained in detail. What mistakes to watch for in lifts. Guidance by a great creator, Caroline Drury, and a fabulous supportive community.

Helen

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

Got it done with 5 minutes left before gym closed.👍🏼

W1/D5 Cardio

W1/D6 Cardio

Dolores Funk

Holy heck that was a tough one.  Loved it though!

Shallen

W1/D6 Hamstrings & Glutes (RPE 7)

Skiing whole day, the day ( and the snow) couldn’t be any better 🤗

W1/D7 Active Rest Day

Cheryl

Love this. Such a great message... here we go Week 2!

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Such a great quad burner workout.  This sissy squats look easy but wow do they ever burn!

Back at it real slow, taking it easy on that knee.

W2/D1 Quad Focused (RPE 8)

So glad cardio is back in my workouts.  I feel so good when I finish!😎

W2/D2 Cardio

Bonnie McDonald

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

W2/D3 Cardio

It is good to be back working with your app

Gym is not intimidating anymore…at least not this week!😎

W2/D3 Glutes & Shoulders (RPE 8)

Nicole

W2/D4 Active Rest Day

Last set challenging. Planks stronger on right side.

Hi!  It was great!  But I lost all my comments.  There was some kind of error.  Anyway it was done!!

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

W2/D5 Cardio

W2/D6 Cardio

W2/D7 Active Rest Day

Love the weekly encouragement and goal setting!!

Raelyne

Just what I needed to hear! Thanks coach❤️

Patricia

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Awesome way to start the week🎉
1% better🏋️‍♂️🥰❤️

Was not sad to see this one finished 😰.  Increased weight on a couple of lifts…paused squats & leg press.👍🏼

W3/D1 Quad Focused (RPE 8.5)

Thought I’d only do 15 min, but did 25.

W3/D2 Cardio

Wowzers….those planks are a killer after all those push-ups 
💪🏼😅

Inga

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

W3/D3 Cardio

Wow the barbell overhead press is a full body workout!! 💪

Amy Kuark

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Michelle

I call this workout my “Wolverine Day.”
‘nuf said…😆😆🏋️‍♂️🎉

Planos will be the bed of me!  But making it happen!  TGIF fitness friends!

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

W3/D5 Cardio

W3/D6 Cardio

Awesome workout. Now to stretch/ warm down

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Block 2 has really super-charged something in me! I am def leveling up🎉🏋️‍♂️. Looking forward to Week 4 and RPE 9💪💪

I am so excited for this week. I’m loving this process and so thankful for your guidance on my journey.

W4/D0 👊 Intro to Block 2 - Week 4

Beautiful holiday and a 15 mile bike ride!

W4/D1 Cardio

I took my time today with Squat Plate Press and BB Squats, thanking my body for the progression I developed in the last 3 weeks. I felt “sadness” as this was my last set with this particular sequence….Sitting in Gratitude for the ability to SQUAT like a BOSS!🎉🏋️‍♂️💪🙏🏻❤️🎼✅🫀

Hard today but maybe not enough fuel yesterday?!

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Loved the efficiency of the flow in this routine. I increased weights too.

Fun watching Caroline’s video during plank. Makes it waaayyyy more fun🤩

Just 2 sets today - keeping the habit!!🌸

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

W4/D3 Cardio

Legs sore today, energy low… nutrition off a bit.. feeding times askew last 3 days

Today's 6-way shoulder complexes were incredibly challenging. I had to lower my weights but still managed to complete all three sets of twelve reps.

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

1% better!🎉🏋️‍♂️
Keeping those promises to myself❤️🙏🏻

W4/D5 Back, Biceps & Core (RPE 9)

Catching up from last week, so no active rest day; instead, steady state cardio after back & biceps today.👍🏼
No work this week, so getting extra rest anyway.😎

W2/D6 Hamstrings & Glutes (RPE 8)

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