Name: Playbook - Caroline Drury - W1/D6 Hamstrings & Glutes (RPE 7)
Uploaded: 2025-10-17T10:20:32.584Z
Duration: 45 min
Description: W1/D6 Hamstrings & Glutes (RPE 7)

Love 1st weeks of blocks. I don’t put too much pressure on myself and yet I have really good lifts.

Kimberly Yamamoto

Sharon De heer

Dolores Funk

Holy heck that was a tough one.  Loved it though!

Shallen

Jamie

Cherrie

Loved this one but RDL wow and hamstring curl
35lb and belly or seated both tough.

Kate

Impressive! What an incredible workout! It took some extra time to improvise since I wasn't at the gym but working out from home was definitely worth it. I burned 327 calories far more than I would have using dumbbells, and I still feel like I could have pushed myself further. I feel fantastic!

CHERYL

I am sure I will feel it even  more tomorrow! 😃
Going skiing.

Lydie

Loved this glute hamstring workout…felt the burn …

Cindy Bisson

Lorie

Great workout block 2 glutes and hamstrings. Took me longer than some of the other ones but worth it, loved it! Thanks

Sarah

Patricia Pinto

Seated hamstring curls were no joke!😭😂

Holy glutes that was an awesome workout !

Michelle

Amanda

Wendy

Had to rotate days for my w/o but got it in today!  W1 of block 2 Done💪🏼

Tina

I laughed my way through the leg curls cuz my hams were so tired!!🤣🤣

Karen

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

2 sets
10-12 reps
controlled tempo
60 seconds rest

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- 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 
- Keeps the hands and arms stable and uninvolved in the motion. They are there to simply hold the rope.

Cable - Pull Through

2 sets
6 reps 
controlled tempo
rest 90 seconds

- Warm up to a working weight: your working weight on this exercise will be approximately 30% less than your standard deadlift weight

- This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific element of the deadlift: Staying tight at the bottom portion of the lift.

- Most people lose body tightness as soon as they start the deadlift action. This is a lift to help you build the body tightness at the bottom portion of the lift.

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
- Pause for one to two seconds with the weight plates 1" to 2" off the ground, holding the pause with the legs and glutes, NOT 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. 

SUBSTITUTION:
- Dual dumbbell paused deadlift

Barbell - Paused Deadlift

3 sets
10-12 reps 
controlled tempo
60 seconds rest

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

Barbell - Deadlift

3 sets
10-12 reps 
3111 tempo - 3 second slow descent
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 - Back Extension
10-12 reps
controlled tempo
No rest; go directly onto B

B - Banded - Seated Hip Abduction
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 with control, beginning the movement by squeezing the glutes, not pulling with the back
- Maintain total body control through the exercises, and watch that you don't hyperextend the back at the top position

Back Extension

- 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 - Seated Hip Abduction

Glutes Superset 2

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

W1/D0 Understanding RPE & Muscle Hypertrophy

Thank you for the invitation to reach out 💗

Doris

thank you so excited to start B2 feeling stronger day by day

Diane

W1/D0 🎉 Introduction to Training Block 2

W1/D0 👊 Intro to Block 2 - Week 1

Yes HIIT=5 mins on bike
10 min w/HR 111-128 sustained👍👊

jeannie

I’ve been absent for too long.  Back at it today. 🙏🏻

Jill

April

W1/D1 Cardio

Holy quads, Batman! That was a challenging one!

Marisilda

Shannon

W1/D1 Quad Focused (RPE 7)

Tara Lucas

Did 20 mins yesterday morn but forgot to check off. Elevation 3 speed 6.0 heart rate 119

W1/D2 Cardio

Anita🇨🇦

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

Great workout today.  I’m starting to love the stairmaster again.🤩

W1/D3 Cardio

Caroline

W1/D3 Glutes & Shoulders (RPE 7)

Perfect day for a 2 mile walk with my sweet pup, Saki.🐶😎

Happy Thanksgiving USA friends! Grateful for this app and building consistency into my routine!

Teresa

W1/D4 Active Rest Day

I can’t say enough about the quality of this app. Great exercises explained in detail. What mistakes to watch for in lifts. Guidance by a great creator, Caroline Drury, and a fabulous supportive community.

Helen

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

Got it done with 5 minutes left before gym closed.👍🏼

W1/D5 Cardio

W1/D6 Cardio

Skiing whole day, the day ( and the snow) couldn’t be any better 🤗

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Lifestyle Audit

W2/D0 Nutrition Focus: Build Your Go-To Meal List

Love this. Such a great message... here we go Week 2!

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Those sissy squat ain’t for no sissies!!!

Ended my TWW journey after 4 years and using your app! Thanks for the great resource! 👏🏼👏🏼👏🏼👏🏼

Julie

W2/D1 Quad Focused (RPE 8)

So glad cardio is back in my workouts.  I feel so good when I finish!😎

W2/D2 Cardio

Bonnie McDonald

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

W2/D3 Cardio

It is good to be back working with your app

Gym is not intimidating anymore…at least not this week!😎

W2/D3 Glutes & Shoulders (RPE 8)

Nicole

W2/D4 Active Rest Day

Last set challenging. Planks stronger on right side.

Hi!  It was great!  But I lost all my comments.  There was some kind of error.  Anyway it was done!!

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

Lisa

W2/D5 Cardio

W2/D6 Cardio

Feeling guilty only did half the workout. Had bad flu for last two weeks and I felt so tired lifting weights today.

Love this set! Struggled with the leg curls though…had to lower the weight right down

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Negative Thought Audit

W3/D0 Nutrition Focus: Stop the "Start on Monday" Cycle

Love the weekly encouragement and goal setting!!

Raelyne

Just what I needed to hear! Thanks coach❤️

Patricia

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Awesome way to start the week🎉
1% better🏋️‍♂️🥰❤️

W3/D1 Quad Focused (RPE 8.5)

Thought I’d only do 15 min, but did 25.

W3/D2 Cardio

Wowzers….those planks are a killer after all those push-ups 
💪🏼😅

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

W3/D3 Cardio

Wow the barbell overhead press is a full body workout!! 💪

Amy Kuark

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Am blown away by how this slow progressive overload works. What I could barely do last week is now suddenly too easy!!! Wow!

I call this workout my “Wolverine Day.”
‘nuf said…😆😆🏋️‍♂️🎉

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

W3/D5 Cardio

W3/D6 Cardio

Awesome workout. Now to stretch/ warm down

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 Mindset Focus: Limiting Beliefs

W4/D0 Nutrition Focus: Plate Habit

Block 2 has really super-charged something in me! I am def leveling up🎉🏋️‍♂️. Looking forward to Week 4 and RPE 9💪💪

I am so excited for this week. I’m loving this process and so thankful for your guidance on my journey.

W1/D6 Hamstrings & Glutes (RPE 7)

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