Name: Playbook - Caroline Drury - W3/D6 Hamstrings & Glutes (RPE 8.5)
Uploaded: 2025-10-13T05:51:00.404Z
Duration: 45 min
Description: W3/D6 Hamstrings & Glutes (RPE 8.5)

Got it done!  Yay!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Deb Stanton

Wendy

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

- Stand with a wide-legged stance, and toes pointed out slightly
- With a dumbbell positioned between your legs, squat down and grasp the end with both hands
- Keep your arms straight, shoulders tight, head up and lower back engaged; maintaining a strong natural/flat back
- Pull the dumbbell off the floor until your knees, hips and shoulders are locked out
- Return the dumbbell by bringing your hips back and bending your knees whilst keeping your back in a strong neutral/flat position

Dual Dumbbell - Sumo Deadlift

3 sets
8 reps 
3111 tempo - a 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

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

In this superset, you will do:

A - Dumbbell - Single-Leg Hip Thrust
10 reps on each side = 20 total
controlled tempo
No rest, go directly onto B

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

Repeat this superset 3 times.

- Place a dumbbell in the crease of your hip
- Place your upper back on the bench
- Push through your heel, raising your hips 
- Engage your glutes at the top
- Work both sides

Dumbbell - Single-Leg Hip Thrust

1. Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.

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 dumbbells on the floor - by hinging at your hips and keeping your back straight.

5. Push through the front foot to instigate the movement - do not pull with the back - keep the weights close to your body. 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.

Dual Dumbbell - Split-Stance Deadlift

Glute & Hamstring Superset 6 - Home

3 sets
15 reps
controlled tempo - slow release down
60s rest

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Release back to the ground slowly and back to the starting position

Dumbbell - Lying Hamstring Curl

W3/D6 Hamstrings & Glutes (RPE 8.5)

Doris

Yay! Made it to Block 6! I just enjoy these workouts like none other.
Love this Ap!!!!!!

Julie

W1/D0 🎉 Block 6 - Introduction

W1/D1 Cardio

Yes!  Love these!  Focusing on getting strong quads to help my weakish knees …..from years of running without doing leg exercises to get the muscles around my knees and quads stronger!  Excited!

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Kathy McCabe

I love the kettle ball carry exercise - to not be a hunched over little old lady!! 💗

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

W1/D3 Cardio

Amy Kuark

Polly

W1/D3 Glutes & Shoulders (RPE 7)

Snow and ice removal. I’m tired of winter!

Swapped out my active rest day for today!  No heat in our building for five days, but today lots of workmen installing a temporary boiler!  Yay!  This is life in NYC with its very old buildings!!! But I still love it!!!

W1/D4 Active Rest Day

Enji

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

I always give Coach Caroline ⭐️⭐️⭐️⭐️⭐️!  The workouts are so awesome! 😎

Karen Kay 🇺🇸

W1/D5 Cardio

W1/D6 Cardio

Switched days to give my very sore left shoulder another rest day.

Used the barbell for deadlifts - need to get used to it vs dumbbells, especially for my lower back 🙃

W1/D6 Hamstrings & Glutes (RPE 7)

Took my 2nd rest day of the week today as I was traveling.  Cant wait to workout tomorrow!!! 🏋️‍♀️ 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Whoa - major ACTIVE rest!!  Hiked the Jelly Mold (a volcanic cauldron) - 4 hours (including big rests), up 1800 feet, about 10 km (20,000 steps!) … glad to have a hot tub soak this evening!

W1/D7 Active Rest Day

W2/D1 Cardio

Great workout!  🏋️‍♀️ heart rate up!  Sweating!  🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Oh boy! Hard today for some reason. Last set especially! But glad I did it!!

W2/D1 Quad Focused (RPE 8)

Cardio on the promenade along the Hudson…42.5 minutes

W2/D2 Cardio

Ok….struggling with bench dips…never my favorite… and I’m not able to do a regular push up yet so the banded ones really stress my left sore shoulder..so I do incline without the bands. 🏋️‍♀️💪🏋️‍♀️💪

Improvement in my tricep dips. I’m getting stronger💪🏻

👍🏼💪🏼💪🏼 Swapped D1 with D2 today, love the flexibility this app provides 💕

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

Cardio across Central Park to meet up
With Marc!!

W2/D3 Cardio

Did block 5 glutes and shoulders instead of this one which I found too challenging.  There’s always a way!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💯

I started late so only did 2 sets of the circuit. 3 sets next time.

Wow!  This workout was challenging for me today. I am so glad I did it and finished!  💪

Arlis

W2/D3 Glutes & Shoulders (RPE 8)

Did a Lagree 50’ class - good balance for core workout

Severine

W2/D4 Active Rest Day

Valerie

Yay!  Loved this workout!  🏋️‍♀️ I’m very keen to grow my back muscles!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I didn’t feel like a workout today but discipline won the day. I feel energized after the workout!!

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

Walk to & from the Exercise Hale & 15 min on the treadmill @ 3.5!! Yay!

W2/D5 Cardio

This was yesterdays cardio…forgot to slide the thing

W2/D6 Cardio

Nice targeted and effective workout, love it!

Found it tough today but I made it! Some days are like that.

W2/D6 Hamstrings & Glutes (RPE 8)

Yikes!  Took my second active rest day… I will need to be vigilant and get 5 workouts done in a row!!! I can do it!!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🙃🏋️‍♀️💪

37 min on the treadmill tonight 👍🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

I had to rely on discipline today. No real progression but the workout is done and that’s what matters.

I love the step ups because it makes me aware of my weaker side!  I have to REALLY focus when I do these!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

It always amazes me how much I Love these workouts. And they can be hard!  For some reason I find this Ap and Caroline’s plan something I can stick to.  That says it all to me.

W3/D1 Quad Focused (RPE 8.5)

Cardio on the promenade along the Hudson!  Super cold!  (But not as cold as Caroline’s cardio in Canada!!🇨🇦)

W3/D2 Cardio

Did Block 5 chest,triceps and abs instead of this one - better for my very sore left shoulder

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

W3/D3 Cardio

Did black city 5 shoulders day in place of this

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Got it done!  Really like back day!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

😊 great way to start the day. #strongerthanyouthink

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

W3/D5 Cardio

Great time on the treadmill looking at A’Bay!! 😁🌊💗

W3/D6 Cardio

W3/D7 Active Rest Day

W4/D1 Cardio

Love this day….step ups always a humbling reminder of the differences in my leg strength
and balance!  Getting better and better!!

W4/D1 Quad Focused (RPE 9)

Great! Curious as to why there are no designated core exercises this block-are we meant to add in our own? Thank you!

Laura

W4/D2 Cardio

Yay!  I almost was going to switch today for a lower body because of my very sore shoulder. But I’ve been doing LOTS of stretching for it..every day!   And it’s really making a difference!  I’ll do stretches for my shoulders before and after my workout!  🏋️‍♀️ onward and upward!!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I love this workout. I need to get a  med ball and some 30lb weights. #strongerthanyouthink

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

W4/D3 Cardio

Did block 5 shoulders day in place of this one

Fabulous workout as always. This one is a tough one but I feel so accomplished afterwards, and the results are there. 🙏😊

W4/D3 Glutes & Shoulders (RPE 9)

Mondays are my big day so I always take my active rest day today…..BUT I d it d my cardio and 14,000 steps!!!

W4/D4 Active Rest Day

Yes!!!  Great workout!  🏋️‍♀️ Love working out with VmCarolines voice in my ears and watching her very detailed instructions! ❤️❤️❤️🏋️‍♀️💪🏋️‍♀️ 💪 🏋️‍♀️ 💪 🏋️‍♀️💪💪💪💪💪💪💪💪💪💪💪💪💪

One of my favorite workouts!  Thks Coach! 💪🏻

I love how strong I am becoming.  When I go to the grocery store and when I buy too much and I only took a basket and I’m able to lift the basket off the ground and carry the basket without being winded or my arms and back getting sore,I know I’m getting stronger.

W3/D6 Hamstrings & Glutes (RPE 8.5)

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