Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2024-11-25T15:33:18.851Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

Amanda

Kimberly Yamamoto

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

3 sets
15 reps 
controlled tempo
45 seconds 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

🚨 READ THESE INSTRUCTIONS! 👇

Set 1
10 reps
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Approach the bar so that it is centred over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your eyes
- Keep your chest proud and squeeze the armpits to maintain upper back tightness
- PUSH into the floor with your legs to drive the motion, do not pull with the back
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull, and as you lower the bar

**For more thorough guidance on the deadlift, please watch the expanded explanation in the Strength Training 101 course. 

A list of substitutions is below if the barbell deadlift is not available to you or too advanced for your current abilities:

1. Block pull
2. Rack pull
3. Dual dumbbell deadlift
4. Banded deadlift

Deadlift

3 sets
15 reps 
controlled tempo
60 seconds rest

- Keeping the bar glued to the legs, slowly lower the bar with a slight bend in your knees, "tighten the armpits," hinge at the hips and keep your back straight (neutral).
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-The goal of the Romanian deadlift is to extend the hips BACK as far as they can safely go, not to get the chest lowered toward the ground

SUBSTITUTION:
-Dumbbell Romanian deadlift

Barbell Romanian Deadlift

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

In this superset, you will do:

A - Dumbbell Glute Bridge
15 reps
controlled tempo - but with a 2s pause at the top!
No rest; go directly onto B

B - Banded Quadruped Kickback
15 reps on each side
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Perform glute bridges holding a dumbbell at the hips

Dumbbell Glute Bridge

🚨 30 reps = 15 reps on each side

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Do not arch your back
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- To increase the intensity you can hold the extended position longer and do the exercises slower

Banded Quadruped Kickback

Glutes Superset 1

W4/D6 Hamstrings & Glutes (RPE 9)

Excited about starting this. I love the “newness” of each block.

Bonnie McDonald

W1/D0 🎉 Block 8 - Introduction!

Doris

W1/D1 Cardio

A little scared when I started, but managed it pretty good

Oh my lots of swear words snuck out of my mouth on that last part! 😂

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Used Smith Machine for bench presses today because that’s all I had to work with…got it done.✅

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

W1/D3 Cardio

Good.  Worked with what I had…still got a good workout.😎

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Struggling with 15 reps of chin ups 😂
Had to do 5+5+6 reps to get to 15, repeat 2 more times 🙃

Lydie

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

W1/D5 Cardio

W1/D6 Cardio

I love this Glute/Hamstring workout Caroline & it’s efficient

Wow. That was a butt kicker in the sneaky kind of way!

High rep ranges for deadlifts are no joke🫠.

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Brace breathing tip made all the difference!

Jennifer

I like this workout.  Nothing fancy, yet effective. 15 reps were just enough today.  I can progress next week with a tad more weight.  Thanks, Caroline!🫶🏼

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Couldn’t bench press today with bar, but got it all done.🙃

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

W2/D3 Cardio

I increased weights for almost everything except lateral raises. Tough! 
Can’t believe I am struggling with 10# 😃

A tad weaker on booty machine (barbell hip thrusts) since my quad strain, but I’ll get back strength soon enough.  Also, I’m learning to switch out lifts for a bit more challenge.  So fun!! Thanks for the formats!!🤗

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Why do I have such a hard time with chin ups all of sudden? 😅
Got it done ✅ anyway

Hard today😭. Tried to talk myself out of most of it, but pushed through so I could check the boxes.

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

W2/D5 Cardio

W2/D6 Cardio

Love hearing your coaching in my ear every morning!

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Hearing you in my ear while increasing weights is such a help!

I remember the first time doing barbell split squats on the Smith machine & I thought I was going to die.😵‍💫. The bar was heavy, the grip was awkward & I wasn’t too flexible…today I probably could’ve gone heavier by last set.🤭
I’ll bring it up a couple of pounds next week.😤

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I didn’t see my notes in the previous logs - are they somewhere else?

So good today!  I haven’t bench pressed the last two weeks because gym has been crazy busy.  Today I could AND had my son spot me & I pressed 65 for 5 reps.😱. Take that stupid pull ups🤨. 😂😂😂

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

W3/D5 Cardio

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

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The days you don't want to show up, do it! Went up on weights/reps. So glad I showed up! ❤️

Great!  I loved pushing myself on last sets of 15 to see how much weight I could do!💪🏼

W4/D6 Hamstrings & Glutes (RPE 9)

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