Name: Playbook - Caroline Drury - W3/D6 Home - Hamstrings & Glutes (RPE 8.5)
Uploaded: 2024-04-03T16:10:47.458Z
Duration: 45 min
Description: W3/D6 Home - Hamstrings & Glutes (RPE 8.5)

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

Enji

B3 W3 D6
Peloton 30 minute run
Glutes are on fire!
No gas left in the tank today
Active rest day tomorrow, 2 hours playing pickleball
Have a great day fitness family!
❤️💪🏻🏋️‍♀️🇨🇦

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

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

Welcome s refresher on total body tightness. 😉

Kathy McCabe

Doris

Julie

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

I enjoy the excitement of the start of a new block. Today did not disappoint !! ♥️

Betsey Pelczar

This rocks!! But Bulgarian squats are incredibly tough for me 💪🏼😅

W1/D1 Home - Quad Focused (RPE 7)

W1/D2 Cardio

Boy, that last superset was way harder than it looked! I felt uncoordinated, but by the third set was making progress in my form.

Jamie

Cheryl Blake Mamalyga

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

W1/D3 Cardio

Rosa

Wanda 

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

W1/D4 Active Rest Day

Loving getting back to running again🙌🏼

Leslie

W1/D5 Cardio

Wow! Got me at the Meadow rows, dropped down from 15#, 12# then 10#'s to finish!

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

W1/D6 Cardio

Some new exercises here which all feel great!  Good workout without any dread of doing it.  I truly look forward to my “fitness time”!! 
And I feel great afterwards, let alone love the results I’m already seeing.

Brilliant! Week 1 done and dusted 👍🏼💪🏼Feeling fab 🤩 Thank u for this amazing amazing App 🌹🌷🩷

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!

W2/D0 👊 Intro to Block 3 - Week 2

W2/D1 Cardio

Small/huge victory for me today on split squats. I’m not attempting the Bulgarian split squats yet. I did regular ones with no weights and I was actually able to get me knee to the ground on each side. When I started this program, I was a distance away from that. Next week I’ll add weights. Whoopi!

Karen

W2/D1 Home - Quad Focused (RPE 8)

W2/D2 Cardio

This bear only crawls forward (for now) but can stir the pot like a champ!

Kerri

Those exercises are definitely stirring things up! I'm feeling like a human whisk over here LOL

B3 W2 D2
Cardio and strength ✅
I look like a wounded bear on the back crawl. Will keep working on form.
Quads are feeling it after yesterday’s workout!
Have a lovely day ladies!
Cheers
❤️💪🏻🏋️‍♀️🇨🇦

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

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

W2/D3 Cardio

Great workout, love the superset, the overhead press and the reverse flies combo!

I love this set of exercises. Probably because I never felt like I had enough upper body strength, but I can tell I’m slowly getting stronger, and feel more “shape” to my arms.

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

W2/D4 Active Rest Day

W2/D5 Cardio

Sharon

I love Day 6, feeling my arms so strong! Core is getting there but those incline reverse crunches are still way too tough on my lower back. Fighting to get there! 💪🏼💪🏼

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

W2/D6 Cardio

The combo was challenging but doeable! Loved this workout!

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!

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

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

B3 W2 D7
Active rest day!
2 hours of pickleball
❤️💪🏻🏋️‍♀️🇨🇦

W2/D7 Active Rest Day

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

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

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

I'm not going to lie, those step UPS with 20 lb weights got really hard and I was tempted to skip out on the last rep but I dropped down the weights to 10's and finished it strong!

The best workout overall of anything I’ve ever done in my 60 years. I absolutely LOVE working out to Carolyn’s exercises, (I do the home version-it’s fantastic!) and the Ap keeps track and keeps me on progress!

W3/D1 Home - Quad Focused (RPE 8.5)

W3/D2 Cardio

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

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

B3 W3 D4
30 minute run and strength ✅
Monkey 🙊 rows 🔥 
Have a beautiful weekend!
❤️🏋️‍♀️💪🏻🇨🇦

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

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

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

I have never been consistent lifting weights!  I am enjoying learning how to properly lift and challenging myself.  Caroline’s work put into this app is above and beyond ❤️ any app I’ve used before.

Nancy 

W4/D0 👊 Intro to Block 3 - Week 4

Sharon De heer

W4/D1 Cardio

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

W4/D1 Home - Quad Focused (RPE 9)

W4/D2 Cardio

B3 W4 D2
Late workout but got it done!
Have a beautiful evening!
❤️💪🏻🏋️‍♀️🇨🇦

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

W4/D3 Cardio

Nice to be back at it after a couple of weeks of being under the weather!  Feels so good!🥰

Today's shoulder and glute workout combo was amazing, Caroline! Thank you for putting it together.

Ending this block using the Xmas calories to increase the weights on every lift!! Thanks to Caroline's pep talks😘

Jackie

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

W4/D5 Cardio

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

Rosemarie

B3 W4 D4
Taking active rest day on Sunday!
Good workout!✅
Happy Friday ladies!
❤️🇨🇦💪🏻🏋️‍♀️

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

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