Name: Playbook - Caroline Drury - W4/D6 Home: Hamstrings & Glutes (RPE 9)
Uploaded: 2024-05-02T14:29:36.494Z
Duration: 45 min
Description: W4/D6 Home: Hamstrings & Glutes (RPE 9)

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

3 sets
10-12 reps
controlled tempo
45 seconds 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

3 sets
6 reps
controlled tempo
90 seconds 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
10-12 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
10-12 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
10-12 reps
controlled tempo
60 seconds rest

- Anchor band to a door or staircase post
- Lie down on the floor face down and place a band around your heels, ankles flexed
- Bring your heels towards your glutes, engaging your hamstrings
- Release the feet back in a controlled motion
- Make sure your hips stay on the ground

Banded Hamstring Curls

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

In this superset, you will do:

A - Stability Ball Back Extensions
10-12 reps
controlled tempo
No rest; go directly onto B

B - Banded Hip Abductions
30 reps: 10 x leaning forward, 10 x sitting straight, 10 x leaning back
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Perform back extensions on the Swiss ball, feet against the wall for support
- Instigate the movement by squeezing the glutes as opposed to pulling with the back
- Watch to not hyperextend the lower back at the top position

Stability Ball Back Extensions

- Start seated with a band around both knees
- Then slowly extend your knees away from you until it hits a 45-degree angle
- Then return them to the starting position

Banded Hip Abductions

(Home) Glutes Superset 2

W4/D6 Home: Hamstrings & Glutes (RPE 9)

W1/D0 🎉 Welcome to Block 9!

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W1/D2 Cardio

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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W1/D6 Cardio

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W2/D2 Cardio

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W2/D3 Cardio

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W2/D4 Active Rest Day

W2/D5 Cardio

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W2/D6 Cardio

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

W2/D7 Active Rest Day

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W3/D2 Cardio

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I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

W4/D6 Home: Hamstrings & Glutes (RPE 9)

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