Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2024-06-19T16:05:24.165Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

Deb Stanton

Dumbbell hamstring curls defeated me every time as I can’t pick up the weight. Subbed other hamstring curls. Others love this workout!

Lisa B

Kathy McCabe

Love this workout!! Great end to the week!! 💗

Doris

Hi Caroline, can you help me understand the rep count for the hamstring curls? Set 3 says 20 rep at reduced weight, rest 30 sec and then “start again”. I’m not sure what to start again? Thanks!

Heather

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

3 sets
10 reps 
controlled tempo
45s rest

- Start with the kettlebell on the ground in front of you
- With chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward, propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep
-This is NOT a pump with the legs; it is a hinge at the hips

Kettlebell Swings

2 sets
7 reps 
controlled tempo
60s 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
7 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
7 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
15 reps 
controlled tempo
60 seconds rest

- Stand with a wide-legged stance, and toes pointed out slightly
- With a dumbbell positioned between your legs, squat down and grasp the end with both hands
- Keep your arms straight, shoulders tight, head up and lower back engaged; maintaining a strong natural/falt back
- Pull the dumbbell off the floor until your knees, hips and shoulders are locked out
- Return the dumbbell by bringing your hips back and bending your knees whilst keeping your back in a strong neutral/flat position

Dumbbell Sumo Deadlift

This is a descending pyramid of weight and is a burner of a hamstring finisher:
--
Set 1
10 reps
controlled tempo
rest 30s

Set 2 - decrease weight by 5-10%
15 reps
controlled tempo
rest 30s

Set 3  - decrease weight by 5-10%
20 reps
controlled tempo
Done!

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Release back to the ground slowly and back to the starting position

Dumbbell Hamstring Curls

W4/D6 Hamstrings & Glutes (RPE 9)

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

Will I be able to walk tomorrow? Big improvement in walking lunges.

Jamie

Lisa  R

W1/D1 Quad Focused (RPE 7)

💃💃💃 Dancing in some joy in my ideal week! 💗💗💗

W1/D2 Cardio

Shakey arms!!!! Did block 5 chest, triceps & abs workout as my sore right shoulder does better with this workout!  🏋️‍♀️ 💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Went back to block 5.  Block 6 …not really finding my groove there…

Amy Kuark

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

W1/D3 Cardio

Did Block 5 shoulders and glutes as my left shoulder is still sore, but slowly healing

Did this block 5 glutes and shoulders instead of the block 6 which I just struggled with.  I’ve swapped out other block 6 days for block 5 days so I can get it done and feel successful 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️🎈🏋️‍♀️💪

Yes!  Really great workout!  🏋️‍♀️ fun to do new exercises!!

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Wow!  Definitely struggled with this day!  I could really use seeing/hearing more of the new to me incline rows and the Y, T, W .  I needed to see these being done correctly more times… by the time I got positioned ..my torso is shorter so I had to figure out where to be on my incline bench without tipping it over..I was ready to hear and see this Y T W demonstrated correctly quite a few times so I could do it

As I don’t have an incline bench I had to improvise. On my to buy list!

Ok looove this Day 5!! YTW raises are a killer 😅😅😅

Enji

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

Did cardio on Thursday but forgot to move the slide

W1/D5 Cardio

Did this cardio on Friday  but forgot to move the slide!  🙃

W1/D6 Cardio

Hard to hold on to the weight during the hamstring curls but loved the entire workout!

I had problems grasping the dumbbell for the hamstring curls. Something to work on. The rest were great. Love hamstring day!

Shantel

W1/D6 Hamstrings & Glutes (RPE 7)

Swapped this rest day and used it for Friday but forgot to move the slide!

W1/D7 Active Rest Day

Missed cardio day 1 so made up for it on day 6!

W2/D1 Cardio

After a sleepless night I decided to workout the best I could. Little progress from last week but I’m glad I did the workout.

Yes!  Had to improvise on weights today, but got through the exercises - Yay!! 🎉

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped this one for the Block 7 one - keeping it simple for my shoulder bursa which is still hurting

Great workout with progress in all. What a difference a good night’s sleep makes.

Yes!!! Love upper body work!!!❤️🏋️‍♀️💪🏋️‍♀️❤️🏋️‍♀️💪

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

W2/D3 Cardio

Yay!  Upping my weights!  Feeling stronger!!

Tried the hip thrusts using a barbell wooohooo!!! 💪🏼💪🏼💪🏼 love it!

W2/D3 Glutes & Shoulders (RPE 8)

Active rest - Yard work -10,000 steps 🌿🍃

B5W2D2
Switching up - today is active rest day instead of Friday
🇨🇦❤️🏋️‍♀️💪🏻🕊️🦋

Diane

W2/D4 Active Rest Day

Gee, don’t really get the “W’s” …

Karen Kay

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

W2/D5 Cardio

W2/D6 Cardio

I need a better technique for picking up the weight for the hamstring curls.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Great workout!  Love this day!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Much better form and range of motion on curtsy and walking lunges.

W3/D1 Quad Focused (RPE 8.5)

Yesterday’s cardio…marked today…35 very cold minutes down by the Hudson River!  Gorgeous sunset

W3/D2 Cardio

Shakey arms today!  And by the time I got to the stability ball plank, my arms were shaking so much!  Getting stronger little by little!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Love this workout - especially the Swiss ball exercises!

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

W3/D3 Cardio

Love the hip thrusts, but very tricky position the cushion correctly to protect my pelvic/hip bones and then lift two 25 pound dumbbells up and position them correctly!  But totally worth it as o love the glute burn and love knowing these growing muscles support me as o age!  ❤️🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

My incline bench still hasn’t arrived so improvised the incline exercises.

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

W3/D5 Cardio

W3/D6 Cardio

Love glutes and hamstrings day!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I keep struggling with using my feet to pick up the dumbbell for the hamstring curls. Used a band instead. Love all the others!

I really love how you structure these workouts Caroline 💗

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Concentrating on my quads and feeling them got stronger!  Live quad day (even learning to live walking lunges:)🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

My balance and range of motion for the lunges have really improved. Great workout.

I love the cues during the workout!  Tighten your core when the boss says tighten up!!!  My form has improved this block yay!💪🏻

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Very sore left shoulder ! But I got it all done!  Those Swiss ball planks……both of my arms were VERY shakey the entire 3 sets..but it did it!  I’m
Hoping this adds to my arm strength as I’m working on pushups but am still doing inclines because I’m not strong enough yet to do regular pushups!  Onward and upward!!

B5D2 done!! 💪🏼💪🏼 In block 1, I started dumbbell chest press at 0.5kgx2… I’m now at 5kgx2 😅😅 So proud - and feeling great too 🤗🩷

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

Cardio around the museum with Jack and Kippy

W4/D3 Cardio

A tough one!  Got it done!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

I love how these workouts are doable in a certain amount of time … it is a relief to finish them in under an hour!! 💗

Julie

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

It was great! Loving these workouts & the ease of doing them at home is huge! 
Thank you!!

B5 W4 D5 🏋️‍♀️💪🏻❤️🇨🇦✅
Happy Sunday ladies!
Cold here today, storm expected to hit this afternoon!
I have made a decision to get serious with my nutrition again and will be reaching out to one of the coaches on Caroline’s app to guide and assist me! Have struggled getting back on track with my nutrition since my nephew passed away
Have a beautiful day!

W4/D6 Hamstrings & Glutes (RPE 9)

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