Name: Playbook - Caroline Drury - W3/D6 Hamstrings & Glutes (RPE 8.5)
Uploaded: 2025-10-13T05:44:20.683Z
Duration: 45 min
Description: W3/D6 Hamstrings & Glutes (RPE 8.5)

Amy Kuark

jeannie

Good…body is tired today, but I lower weight & still felt a challenge.

Kimberly Yamamoto

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

2 sets
10 reps in each direction = 20 reps total
controlled tempo
45s rest

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down, and toes pointed forward

Banded - Lateral Walk

3 sets
8 reps 
controlled tempo
60s rest

The principles of this deadlift are the same as the traditional deadlift - it is a PUSH into the ground with the legs, not a pull with the back. 

If you haven't yet done so, please review the full deadlift tutorial in the Strength Training 101 Video and PDF section.

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up, keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to the ground

Barbell - Sumo Deadlift

3 sets
8 reps 
3111 tempo - a 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 - Landmine - Single-Leg Hip Thrust
10 reps on each side = 20 total
controlled tempo
No rest, go directly onto B

B - Barbell - Split-Stance Deadlift
8 reps on each side = 16 total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

-Set up with your upper back on a bench and the end of a barbell landmine positioned over your hips.
-Plant one foot firmly on the ground with the other leg extended straight out in front of you.
-Drive through the planted heel to lift your hips, keeping your core tight and squeezing your glutes at the top.
-Lower your hips with control until they hover just above the floor and repeat all reps before switching legs.

Landmine - Single-Leg Hip Thrust

1. Stand with feet hip-width apart and approach the barbell; the bar needs to be mid-shin height. 

2. Take a step back with one foot, creating a split stance with one foot in front and one behind.

3. Keep your chest up, shoulders back, and core engaged for stability.

4. Begin the movement with the barbell and plates on the floor - by hinging at your hips and keeping your back straight.

5. Take a breath in, tighten the armpits, and push through the front foot to instigate the movement - do not pull with the back - keep the bar close to your shin. Always remember that the deadlift is a PUSH with the legs, not a pull with the back.

6. Repeat for the desired number of repetitions, then switch your stance to work the other leg.

7. Maintain proper form and avoid rounding your back throughout the exercise.

Barbell - Split-Stance Deadlift

Glute & Hamstring Superset 6

3 sets 
10 reps of 1.5 reps
controlled tempo
60s rest

- Perform a full rep and a half paused rep on any leg curl machine of your choice, sitting or lying on your belly.

Machine - 1+1/2-Rep Hamstring Curl

W3/D6 Hamstrings & Glutes (RPE 8.5)

Block 6, whohoo, 6 months in, second time around. Here's to progress, consistency and showing up for ourselves. 🎉💪

CHERYL

Lydie

W1/D0 🎉 Block 6 - Introduction

Naoual

W1/D1 Cardio

Wow! That was a challenging workout, especially with so many at home improvisions i.e. the cable belt squat and Smithmachine squats & step- ups but figured it out snd adapted! My body is going to thank me later, 😊 thanks Caroline!

Tina

Holy man! This got my legs burning and my heart pumping.

Cherrie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Feels good to be back in the app! 🙌🏽

Lisa

Wow….those pushup variations got me. I am just finally doing 10 normal pushups on the ground. Those banded and medicine ball variations were killers

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

W1/D3 Cardio

Anita🇨🇦

Today’s workout was 🔥!!!
Much needed booty burn that I’ll feel for days! 🙌🏽

I’m looking forward to feeling my glutes tomorrow!

Karen

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

When it’s too good to quit!
I found my way back to the amazing and intuitive Beyond Before and After app, and it’s been such a solid week! The workouts have my muscles on 🔥 and me looking forward to the next workout. This is exactly the kind of energy I’ve been needing…simple, powerful, and totally doable. Let’s gooo!

Definitely feeling it in my oblique’s! 🙌🏻

Jennifer

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

Just when I think it is getting easier I start a new block and I am back to square 1️⃣ 😅. But I know that after 4 weeks of turning up there definitely will be progress!!

Keeping that burn going into the weekend! 🔥

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Sarah

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

On the days I don’t want to start, I challenge myself for a PR - and once again, I DID IT!!

April

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

M’y arms are like jellyfish! I’m meeting friends for coffee now and am not sure I will be able to lift the mug to my mouth 😂

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

Wow! Split leg deadlifts, landmine hip thrusts, and 1.5 rep leg curls with monkey boots (for me no leg curl machine), you’re not playing around here, Coach Caroline! 👏 That combo hit my hamstrings, glutes, and stability like a pro. 🔥 I totally loved it and bonus—it was actually fun! 😁💪

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

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

W3/D3 Cardio

Single arm landmine presses are 😭😭😭

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

First time at the gym vs training at home. Loved it!! 💪🏼💪🏼💪🏼

Enji

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

W3/D5 Cardio

W3/D6 Cardio

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

W4/D2 Chest, Triceps & Core (RPE 9)

W4/D3 Cardio

Challenging…landmine presses are hard.🥴

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Back, Biceps & Core (RPE 9)

W4/D5 Cardio

W4/D6 Cardio

My favorite set! I love the deadlift series.

I Love This Block and D6
Deadlifts my fav!! 💕🥳🎉👍🏋️‍♂️

It took me forever to finish block 6, due to travel and illness but finished strong today! 
Can’t wait for block 7 tomorrow 🤗

W4/D6 Hamstrings & Glutes (RPE 9)

Took a long walk & listened to your IG live with Ciara Foy…good stuff!!🤗

W3/D6 Hamstrings & Glutes (RPE 8.5)

Community

More workouts from Caroline Drury