Name: Playbook - Caroline Drury - W3/D6 Hamstrings & Glutes (RPE 8.5)
Uploaded: 2024-10-10T14:56:44.824Z
Duration: 45 min
Description: W3/D6 Hamstrings & Glutes (RPE 8.5)

Kate

jeannie

Awesome workout. Now to stretch/ warm down

Sharon De heer

Kimberly Yamamoto

Karen

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

W3/D6 Hamstrings & Glutes (RPE 8.5)

Thank you for the invitation to reach out 💗

Doris

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

Diane

Lydie

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

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Tara Lucas

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

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Anita

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

Stephanie

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

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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

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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

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

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Dolores Funk

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

Shallen

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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!

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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.

Tina

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

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Bonnie McDonald

Patricia Pinto

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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)

Lisa

W2/D5 Cardio

W2/D6 Cardio

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

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

W2/D6 Hamstrings & Glutes (RPE 8)

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)

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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

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?!

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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.😎

W3/D6 Hamstrings & Glutes (RPE 8.5)

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