Name: Playbook - Caroline Drury - W2/D6 Home - Hamstrings & Glutes (RPE 8)
Uploaded: 2024-04-03T16:10:47.477Z
Duration: 45 min
Description: W2/D6 Home - Hamstrings & Glutes (RPE 8)

Great. Would love to be able to click on a button during a specific exercise to see an alternative move - especially while nursing injury.

Loree

Did great until the stability ball hamstring curl. I had to fight to keep it from running away!

Lisa B🇨🇦

Loved this workout!  🏋️‍♀️ I could do glutes as hamstrings every day!!!!

Deb Stanton

The combo was challenging but doeable! Loved this workout!

Cheryl Blake 🇨🇦

Good workout as always, but dang it had to skip or modify a few things due to left quad which was hurting a bit.  Onward we go!

Julie

Long live this app!! So loving it! Week 2 down, looking forward to Week 3 💪🏼💪🏼❤️❤️

Enji

Christmas Eve workout for me. 🔥 Keep checking those boxes, y’all!

Jessica

B3 W2 D6
Strength and cardio done ✅ 
So glad this week is over, not the best week.
So glad to lean on you woman when needed. You sure showed up for me this week and I can’t thank you enough for all your kindness and support.
❤️🙏💪🏻🏋️‍♀️🇨🇦

Diane

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

3 sets
10 reps
controlled tempo
45s rest

- Begin the movement by bending at the waist and pushing your hips back towards the anchor 
- 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 
- Repeat for the desired number of reps

Banded Pull Throughs

2 sets
6 reps
3030 tempo
60s rest

- Begin with a dumbbell in each hand and feet hip-width apart
- Starting with the dumbbells on the ground, on either side of your feet
-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!

Tempo Dumbbell Deadlift

3 sets
10 reps
controlled tempo
60s rest

- Grab the dumbbells while keeping your arms straight
- Push your chest out and don’t lift your head to look up
- Let your gaze move naturally with your spine movement, gazing straight ahead when you are standing upright
- Inhale as you initiate the deadlift by pressing through your heels and engaging your upper body and legs
- Extend your knees and hips simultaneously as the dumbbells pass your knees, and continue up to a standing position with the dumbbells by your sides
- Maintain your neutral back throughout the lift, taking care not to hyperextend your lower back at the top of the repetition

**Remember! The deadlift is a PUSH with the legs, not a pull with the back!

Dual Dumbbell Deadlifts

3 sets
10 reps
controlled tempo
60s 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

3 sets
10 reps
controlled tempo
60s rest

- Lightly holding the suspension trainer handles, begin with feet wide and toes slightly pointed out
- Squat down until knees are ideally at 90 degrees

Suspension Trainer Sumo Squats

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

W2/D6 Home - Hamstrings & Glutes (RPE 8)

I really feel I’m making progress in my weight training because of videos like this one plus all of the daily and continuous reminders that help keep me focused on my form, my weights, and so much more!  I LOVE THIS APP SO MUCH!!!

Welcome s refresher on total body tightness. 😉

Kathy McCabe

Doris

W1/D0 🎉 Introduction to Training Block 3

Thanks for your excitement!  It helps my tentativeness 😁

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

Back at it and absolutely love the workout 🏋️!

Severine

Challenging but good. Really working on form and tempo.

Yay!  First day of block 3 done!  My heart rate is really up!  Yay!  I really focused on using my quads and not my knees!!

W1/D1 Home - Quad Focused (RPE 7)

W1/D2 Cardio

I really tried but I can’t manage even 1 bear crawl. Any substitute suggestions that would move me forward to be able to do them?

Mary

Tara Lucas

Did great until the bear crawls. I will work on them later today.

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

Forgot to slide the toggle over yesterday….again!!! I did my cardio yesterday!!

W1/D3 Cardio

One set done as per Caroline’s instructions this week. Slowly getting back into it.

Rachael 🇹🇹 🇬🇧

W1/D3 Home - Glutes & Shoulders (RPE 7)

Forgot to check off yesterday. Had a good session on my exercise bike, lots of housework and running errands.

My active rest day was yesterday, but I forgot to slide the toggle over so it looks like I missed a day.  Today is a workout day for me!  Yay! 🏋️‍♀️

Yay, 15 mile bike ride in beautiful Colorado.  Hottest Sept on record!

Amy Kuark

W1/D4 Active Rest Day

Loving getting back to running again🙌🏼

Leslie

W1/D5 Cardio

Getting used to feeling safe as I lean way back using my Susie son trainer to do pull ups!  Bit by bit!  Yes!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Have to finish core superset after finding the right spot to do the last one.

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

W1/D6 Cardio

Jamie

Done! Those stability ball curls were a challenge but had a great workout.

Wow!  Proud of myself for getting this done today!  I really enjoyed it!  We came back from upstate today and I’m once again, working out later in the day…not my preferred time… but I did it!! And im sooo glad o did!  I also got my cardio done!  And I’ve already got 14892 steps!!! Yippee!!!

W1/D6 Home - Hamstrings & Glutes (RPE 7)

Walking by the Crowsnest River - 7,500 steps on a Sunday afternoon! 😁🏔️

B3 W1 D7
Run and stretching 
Active rest day!
❤️💪🏻🏋️‍♀️🇨🇦

W1/D7 Active Rest Day

Thanks, Caroline! Your Monday encouragement rocks. And I'm loving every moment of this app, especially your uplifting words at the start!

I just love how encouraging you are to us! Thank you so much for this app!

Wanda 

W2/D0 👊 Intro to Block 3 - Week 2

W2/D1 Cardio

Not going very low on the vosack lunges, but will let many knees get stronger and then hit by bit I’ll go lower in my lunges

Better on most, Cossack range of motion could be better. Great workout!

W2/D1 Home - Quad Focused (RPE 8)

W2/D2 Cardio

This old bear will stir the pot but will not crawl backwards! I’m practicing coordination by crawling backwards on my knees hoping that helps.

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

Walked home from my class on 29th street …up 79th street ..that’s 59 blocks and 20 city blocks = 1 mile!!! Plus crossing over avenues!!! Great walk through my wonderful city! Especially with all the marathoners walking around with their medals 🏅 hanging around their necks!  Inspiring!!

Leveling up doing 20 minutes of cardio a day notice a big change in sweatiness and improved endurance.

W2/D3 Cardio

Loving this workout!  🏋️‍♀️ Live glute exercises!  And the movement of these shoulder exercises feel good on my sore left shoulder!  💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

I love that it increased my reps based on previous workouts!

Ashlee

Kerri

W2/D3 Home - Glutes & Shoulders (RPE 8)

Long brisk walk. So good for my mental health.

W2/D4 Active Rest Day

W2/D5 Cardio

That was really good!! Shakey arms!!! Happily, and surprisingly, I noticed that in addition to more muscle showing up on my arms, I’m seeing less and less crepe skin on my 74 year old arms!  I didn’t have high expectations for that and actually forgot about it!!!  Bonus!!!!!

Betsey Pelczar

Sharon

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

W2/D6 Cardio

Moderate session on exercise bike, moving furniture and shopping in big box stores.

I swapped my workout today for a rest day…..but I’ve been out walking and getting lots of steps in…..needed today to recover from last night..

W2/D7 Active Rest Day

B3W3 focus = form + progressive overload + range of motion! 💪💗

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Great workout. I was able to add weight, reps or better range of motion to most of it.

One day I hope to love quad day.  These are a killer.

W3/D1 Home - Quad Focused (RPE 8.5)

W3/D2 Cardio

Still a lot of problems with the bear crawl. The rest was great.

When your coach teaches you how to train smarter!! 🙌💗💪

B3 W3 D2
Busy time of year with Christmas and my daughter’s wedding December 30th
In the past I would have made excuses, I know by forming good habits has made me stay healthy and focused on all my tasks at hand.
Thank you Caroline and fitness family I couldn’t have done this without you ❤️🏋️‍♀️💪🏻🇨🇦🙏

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

W3/D3 Cardio

Not much progress but I feel confident about my form and tempo.

Sorry I type 1 star by error, this is a five star without any doubt.

Rosa

W3/D3 Home - Glutes & Shoulders (RPE 8.5)

Beautiful day here in upstate NY!  Have 15,332 steps so far on my active rest day!!! Yippee!  I hiked around lake Minnewaska!

B3 W3 D3
Had to take active rest day today!
Glute workout tomorrow 
❤️🏋️‍♀️💪🏻🇨🇦

W3/D4 Active Rest Day

W3/D5 Cardio

B3 W3 D5
Workout ✅
Have a beautiful weekend!!
❤️✅🤣🇨🇦

Feeling pain in elbow with bicep curl so stopped. Feels like a tendonitis. What can I sub to get a bicep workout that would be kinder to that tendon(?Tennis elbow feeling)? Thank you. Not sure you’ll see this message

lois

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

W3/D6 Cardio

I really love this day!  Love how strong my glutes and hamstrings are becoming!!!

B3W3 is done!!🥳 Added a set to the superset and can’t stand straight 😂💪🏼💪🏼💪🏼

W3/D6 Home - Hamstrings & Glutes (RPE 8.5)

I switched my active test day to today as I’ve been traveling

B3 W3 D7
Active rest day
2 hours playing pickleball. 
Planning next week workouts as my daughter’s wedding is December 30th and I need to stay on track. Writing out my busy schedule which will include my new workouts may have to double up on a couple of days but I’m determined to stay on course

W3/D7 Active Rest Day

Yay!!!! Last week of block 3!  I really love this block!

W4/D0 👊 Intro to Block 3 - Week 4

Sharon De heer

W4/D1 Cardio

Last burn of block 3 and feeling equally challenged and great!

Worked out in friends garage with what was available- getting it done

W4/D1 Home - Quad Focused (RPE 9)

W4/D2 Cardio

Just rejoined after months. First home gym WO and it was a challenge! Great to have Caroline in the basement on my shoulder!

Kate

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

W4/D3 Cardio

I like this day and am excited that I’m pushing my weights up!  My sore left shoulder seems to really benefit from these exercises…the first set feels tough, my shoulder is sore, my movement can be wobbly, but then I find my stride and I’m glad to do the next two sets!  💪💪💪💪

I’m still unable to increase the weights for the overhead press and chest flies, but I could do more reps. That’s an improvement.

W4/D3 Home - Glutes & Shoulders (RPE 9)

B3W4D6
Active rest day!
40 minute walk on tread! Couldn’t run twisted knee yesterday on the ice!
Merry Christmas ☃️🎄❤️
Have a wonderful day with your family!
❤️🏋️‍♀️💪🏻🇨🇦

W4/D4 Active Rest Day

Cardio in Riverside Park along the Hudson River!  Average pale rate 114, max hear rate 141 for 41 minutes!

W4/D5 Cardio

Got a very late start, needed a big mindset shift to get it done, but I did it!!! And actually, I love arm and back day!!!💪💪💪💪

Feeling totally back to normal after being in a very short slump 😍💪💪

W2/D6 Home - Hamstrings & Glutes (RPE 8)

Community

More workouts from Caroline Drury