Name: Playbook - Caroline Drury - W3/D6 Hamstrings & Glutes (RPE 8.5)
Uploaded: 2025-10-17T10:19:05.073Z
Duration: 45 min
Description: W3/D6 Hamstrings & Glutes (RPE 8.5)

Finally had time at this training to get in a workout before work feels so good

Jennifer

Will increase weights and/or reps on all next time

Lisa B🇨🇦

Kathy McCabe

Morning workout is the best way to start the day 💪🏻

Jacqueline Mathusek

What a wonderful workout routine Caroline. I'm only 3 weeks into this app and I'm absolutely enjoying every aspect of it!

CHERYL

Karen Kay 🇺🇸

I finally understand the concept
of a SuperSet-  🙄🤗

Julie

Rosa

Leslie

Great work slowing down focusing more on tech. Great to beable to follow along.

Kimberly Carlton

Shantel

Feeling fantastic! Great workout!  My butt is on fire! 🔥

Arlis

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

3 sets
15 reps
controlled tempo
45 seconds rest

SUBSTITUTION: If you don't have kettlebells, you can do this with a dumbbell, holding it at one end to swing it. 

- 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

Dumbbell or Kettlebell – Swing

3 sets
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 - Deadlift

3 sets
15 reps
controlled tempo
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 - 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 = 30 reps total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

You can do this at home with your back on a chair, sofa or ottoman.

- Perform glute bridges holding a dumbbell at the hips.

Dumbbell - Glute Bridge

- 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

W3/D6 Hamstrings & Glutes (RPE 8.5)

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Kimberly Yamamoto

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

Doris

Laura

W1/D0 👊 Intro to Block 1 - Week 1

Tavia

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

W1/D1 Cardio

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Jen 🇨🇦

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Milo

W1/D1 Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Deb Stanton

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

Sarah

This was my first workout, coming back to the app and I loved it.

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

Lorna

Lorrie

W1/D3 Cardio

Got the app working and love the videos and the “digestible” workouts.

Francesca

Angie

W1/D3 Glutes & Shoulders (RPE 7)

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Tina 🇫🇷🇬🇧

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

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

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Betsey

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Wow the end really got my little tushy!!!🤗

Shanna

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

Rachael 🇹🇹🇬🇧

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Severine

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Rose

W2/D1 Quad Focused (RPE 8)

Jill

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

Sherry

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra Meyer

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

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

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Debbie

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Tara Lucas

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

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

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

Great Workout !!!!Third Time was the Best💪🏻🌻

Amazing!!!! 🤩 so effective. Versatile. The burn 🔥 is ALWAYS there. Love love love

Erin 🇨🇦

W3/D3 Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

Michelle FisherMayr

Jenivere

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

A gorgeous cardio along the Hudson River again..with the smell of fall 🍁in the air!!! I love it!!!

W3/D5 Cardio

W3/D6 Cardio

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

W4/D0 Mindset Focus: When Did You Decide to Accept that Limitation?

W4/D0 Nutrition Focus: Hydration Anchor

Loree

Love this!!! A n d I really needed to hear it!! Thank you so much!!! A little heavier weights, better for , greater focus!!!!YES!!

W4/D0 👊 Intro to Block 1 - Week 4

Coming off a 10 day volunteer trip where I had no control over food or time. Stayed in a deficit & focused on protein tho. Also caught a cold/virus. So lungs are a bit heavy & coughing at night. But still gonna do some cardio &  macro planning

W3/D6 Hamstrings & Glutes (RPE 8.5)

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