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)

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

Wow! Those curtsey lunges were challenging!😥 Dropped my weight a little to improve my form! Great workout!🏋️‍♀️

Jamie

Polly

Awesome wo CD!!!  Feels so great to be back!🎉🎉🎉

Karen Kay♥️🤍💙

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Definitely challenging, especially the Tri extensions today !  The stability ball exercises were kicking my butt too ! Great workout 😅💕

Another great workout.  I need to work on my stability ball plank.  This was a bit challenging.  Something to work towards on getting better at! 😊

Arlis

Fab Day 2! Love the stability ball superset, can really feel that core 😅

Enji

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

W1/D3 Cardio

This block definitely feels like it is targeting some underused muscles. Side glutes burning 🔥

Jill Jennings

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

Wow - those YTWs were challenging! I love a new exercise that feels like I’m starting all over at the beginning - helps to sharpen my focus on form and reminds me that it’s okay to drop weight to get form right.

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

W1/D5 Cardio

W1/D6 Cardio

And it’s a wrap for B5W1 💪🏼💪🏼🥰🥰

I feel so much stronger than when I started a few months ago. It’s such a nice feeling, and I can tell my body is changing and my clothes hang differently! 😊🙏

Julie

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Quads are always the hardest for me 😅 But getting there 💪🏼💪🏼❤️

B5W2D1
Had to push myself to workout today. Was negotiating with myself why not to workout. In the end I pushed out the negative thoughts and got it done.
Body and mind felt better after
Have a lovely day 
🇨🇦❤️💪🏻🏋️‍♀️🦋🕊️

Diane

Love this home option to stay in the groove

Suzy

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped D1 with D2 today 💪🏼💪🏼💪🏼

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

W2/D3 Cardio

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

Well after a week off because of no electricity due to violent weather and nearby tornado, it’s soooo nice to be able to do these exercises again!!  All is well. 😊❤️

https://share.icloud.com/photos/0c0Ax9nIJwufhMXYvteySOPEA

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W2/D3 Glutes & Shoulders (RPE 8)

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

W2/D4 Active Rest Day

B5W2D6
Workout done ✅ 
Bittersweet day milestone birthday 60 for me today but losing my nephew 5 weeks ago, I just want the day to pass by.
However, I made a commitment to myself when I started this wonderful journey with Caroline and you ladies that I would stay the course so I got my strength and cardio training done. It was so easy to come up with an excuse today but I said no. Have a beautiful day. ❤️💪🏻🏋️‍♀️🙄

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

W2/D5 Cardio

W2/D6 Cardio

Love love love this workout! 🏋️‍♀️

Love D6! First time using a barbell for all 3 deadlifts 🏋🏽‍♂️💪🏼💪🏼 Love that we can refer to gym version for other exercise options!!

B5 W2 D7 ✅
Hamstrings and glutes increased weight today 🔥
Foam rolling and yoga up next
We have sunshine today lifting my spirits. Amazing how the sunshine helps.
Fitness family have a beautiful day!
❤️🇨🇦💪🏻🏋️‍♀️

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Day 1 Quads are a killer each and every time !!😅😱💪🏼

Quads got a workout today!!
Feel this tomorrow!
Have a beautiful day ladies of fitness!
🇨🇦💪🏻❤️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Excellent and efficient workout! I can move easily from one exercise to the next. The Bradford presses are a new favorite!

B5 W3 D3 & D4
Back to back workouts 
Had to adjust schedule this week but got it done
Ladies have a beautiful weekend!
🤍🏋️‍♀️💪🏻🇨🇦🦋🕊️

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Love ending the week with Hamstrings & Glutes feeling so strong!! 💪🏼🏋🏽‍♂️🙏🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

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

Last quad day for B5 done!! 💪🏼💪🏼 Bring on the rest! 😅🥰🥰

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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)

W4/D3 Cardio

B5W4D4 💪🏻🏋️‍♀️
Shoulders and glutes burning such a good feeling!
Sunny here for now but more snow on the way ❄️🌞
Ladies have a great weekend!
🇨🇦❤️🦋

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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