Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2024-04-03T15:56:46.219Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

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

Make these HEAVY! 

3 sets
10 reps 
1-0-X-1 tempo ("X" = eXplode up)
60s 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

3 sets
10 reps 
3111 tempo - a 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

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
20 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Glute Bridge
20 reps
1012 tempo - 2s pause at the top!
60s rest, then got back to A

Repeat this superset 4 times.

*Keep these controlled! Slow release of the ball forward.

- 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

1012 tempo - 2s pause at the top!

- Perform glute bridges holding a dumbbell at the hips

Dumbbell Glute Bridge

Glutes & Hamstring Superset 7

W4/D6 Hamstrings & Glutes (RPE 9)

Wendy

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

When will bench dips ever get easier ?! 😅

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Arms and shoulders on fire  🔥.  Awesome workout!

4 sets are exhausting, shoulders especially on 🔥!! 💪🏼💪🏼

W4/D6 Hamstrings & Glutes (RPE 9)

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