Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2025-10-17T10:20:11.890Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

Yay!  Love how quads feel
On quad day!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️

Deb Stanton

Lisa B🇨🇦

And it’s a wrap 💪🏼😍🥰!! Thank you Caroline & Block 2! 🤩

Enji

Rosa

Leslie

Wanda 

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

2 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 Through

2 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

Dual Dumbbell - Paused 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 - Deadlift

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

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 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 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 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

(Home) Glutes Superset 2

W4/D6 Hamstrings & Glutes (RPE 9)

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

❤️❤️❤️ this, you are wonderful at explaining what we need to do to reach our goals!!!

Nancy 

lois

Thank you for all your teaching!!! I am really grateful!

Francesca

W1/D0 Understanding RPE & Muscle Hypertrophy

Jennifer

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

That was absolutely terrible! I’m going to feel this one.

Shanna

Tina 🇫🇷🇬🇧

W1/D1 Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

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

W1/D3 Cardio

YAY!!!! Did it Sore, did it WELL!!!! Keeping promises🌻

Love this workout ! Ready for the day 💪🏼

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

W1/D3 Glutes & Shoulders (RPE 7)

Beautiful Day walking 6+ miles on Trail & taking Grands 💙💙to Splash pad & lunch with Daughter in Love💗🌻

Amy Kuark

Betsey

W1/D4 Active Rest Day

Great wkout! Side planks were a serious struggle - looking forward to seeing them improve with time & effort

Love working my biceps❤️❤️❤️🔥🔥

Sherry

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

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

W1/D6 Cardio

Tracey

Cheryl

W1/D6 Hamstrings & Glutes (RPE 7)

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Doris

Tara Lucas

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Lifestyle Audit

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

Julie

W2/D0 👊 Intro to Block 2 - Week 2

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Ame-Lia

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Bench dips are the hardest for me. They hurt my wrists, which is an ongoing issue for me. I’m being careful though. Up to 45 seconds on my plank!

Melissa

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

5 mile walk with Grands & some weed pulling! Getting gardens ready for best planting season - fall in Florida

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

Diane

W2/D4 Active Rest Day

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

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

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

W2/D6 Cardio

Did it! My delayed flight did not allow me to do it on Saturday but got it in the bucket for week 2 💪🏼

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W2/D6 Hamstrings & Glutes (RPE 8)

45 minute ride on exercise bike and moving furniture.

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Negative Thought Audit

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

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Not the prettiest but getting it done was priority🌻

That superset at the end! Much better form, big improvement in split squat.

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Challenging one today but feeling great now this is over!

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

W3/D3 Cardio

Up to 30 lb on the hip thrusts and 6 lb on the 6-way!!!

Mary

W3/D3 Glutes & Shoulders (RPE 8.5)

Really need this rest day. Yesterday’s workout has come home to roost today! I find the rest days are placed perfectly for when my body needs them.

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

W3/D4 Active Rest Day

Angie

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

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

W4/D6 Hamstrings & Glutes (RPE 9)

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