Name: Playbook - Caroline Drury - W3/D6 Home: Hamstrings & Glutes (RPE 8.5)
Uploaded: 2024-09-09T13:40:17.084Z
Duration: 45 min
Description: W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

Betsey Pelczar

Doris

Always good, and always look forward to my workouts! The way it is laid out and set up is so darn nice!  Your with me every step!

Julie

Love finishing the week with this training !!!❤️

Enji

Rosa

B2 W3 D6
Late start but got it done!! ✅
Active rest  day tomorrow 
Take care fitness family
❤️🏋️‍♀️🇨🇦💪🏻

Diane

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

3 sets
10-12 reps
controlled tempo
45 seconds 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

3 sets
6 reps
controlled tempo
90 seconds rest

- Grab the dumbbells while keeping your arms straight, chest proud
- Let your gaze move naturally with your spine movement, gazing straight ahead when you are standing upright
- Initiate the deadlift by pressing through your heels and engaging your upper body and legs; the deadlift is a PUSH with the legs, not a pull with the back
- Pause with the dumbbells at mid-shin, then continue the movement upward
- 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

Paused Dual Dumbbell Deadlift

3 sets
10-12 reps
controlled tempo
60 seconds 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
10-12 reps
3111 tempo - 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

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Anchor band to a door or staircase post
- Lie down on the floor face down and place a band around your heels, ankles flexed
- Bring your heels towards your glutes, engaging your hamstrings
- Release the feet back in a controlled motion
- Make sure your hips stay on the ground

Banded Hamstring Curls

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

In this superset, you will do:

A - Stability Ball 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 on the Swiss ball, feet against the wall for support
- Instigate the movement by squeezing the glutes as opposed to pulling with the back
- Watch to not hyperextend the lower back at the top position

Stability Ball 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

(Home) Glutes Superset 2

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

W1/D0 👊 Intro to Block 2 - Week 1

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

Forgot how hard those sissy squats are 😳🔥

Shantel

It was so good ! Been since November so I’m a bit rusty but ready to get at it !!

Polly

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

So good ! Need to figure out /purchase something to support my wrists with pushups.

Is there a way to add seconds or a decimal point on the ‘minute’ hold on planks?

Karen

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

W1/D3 Cardio

Great workout 💪🏼
Nothing humbles you like the 
6-Way Shoulder 😅

Can’t wait to see how it feels at the end of the month!!!🔥

Kathy McCabe

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

Amy Kuark

W1/D4 Active Rest Day

W1/D5 Cardio

Combined with travel exercises today 😁👍💪

Great workout!  I can feel myself getting stronger 🙏🏼

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

W1/D6 Cardio

What a great hamstrings workout wow! Thanks Caroline

Sandra

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

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Tara Lucas

W1/D7 Active Rest Day

W2/D0 👊 Intro to Block 2 - Week 2

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Got it done ! For whatever reason the split squats have me all wonky lol.l dropped the weight , and did them without.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Did this two days ago amd was too tired to do the core.  Love being told what to do though!

Extremely tired today, barely able to finish all sets. Maybe because I shifted my training time to the afternoon as opposed to the morning 🤷🏻‍♀️
How important is consistency in the time of day we train?

Laura

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

W2/D3 Cardio

Seemed easy but sweating and doing less reps at the end! 😅😆

Christine

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

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

Megan

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

W2/D6 Cardio

I’ve been looking for something like back extensions to strengthen mid back!! Yay!

Did workout with my duaghter and son in law at home. substituted some exercises had fun👏😂

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

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

Did a bit better w split squat and sissy squats today

❤️🔥❤️
For the first time, I am feeling my glutes are stronger and don’t tremble as much! Will increase reps vs weight next week 👍🏼👍🏼

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Great workout! I need some 25 lb weights for the presses. Too big a jump from my 20 lbs to 27.5 weights!

Cindy Roberts

The plank did me in today ! Only got one in. Going to do the other 2 sets tomorrow morning before work

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

W3/D3 Cardio

It was great ! The 6 ways are sneaky hard for sure 😅

Great workout. Are we supposed to do just 2 sets of the paused dumbbell lifts? Thanks.

Jamie

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

My own private Tour de France today! 😂 @cyclehappy

Evening walk with hubbie … we found a beautiful lilac-scented street 💗

W3/D4 Active Rest Day

W3/D5 Cardio

Had to watch R shoulder - Physio assessed some pain from rotator cuff

Another great exercise, paid attention to the form.

Feeling stronger!  💪 Another great workout!

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

Yesterday - walked to the grocery store, long way round!! 😁🚶‍♀️💗

W3/D7 Active Rest Day

Go … but carefully to to get injured (for me)

Inna 🇩🇪

W4/D0 👊 Intro to Block 2 - Week 4

Got up early to made sure I got my cardio in before my facial at 9:00.  (a 70th Birthday present to myself) Love the commitment I’m developing to be consistent❤️  Love this community!

Nancy 

W4/D1 Cardio

Kicked me in the quads today- in a very good way! I did it!! Yay me!!

Started last week of B2 super strong!! 💪🏼

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

Added 5 pounds to each weight today!!! Yipppeeee

B2 W4 D2
🔥
❤️🏋️‍♀️🇨🇦

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

W4/D3 Cardio

Always a good workout! Although it ‘s a lot more fun than any other workout I’ve ever done, I and feel like I’ve always accomplished something well planned!!

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

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Loved it ! Having some minor issues w my door pulls ,pull ups etc , need to figure out a better set up  for my suspension trainer

Really feeling the progress vs week 1 💪🏼❤️💪🏼

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

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