Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2025-10-13T05:51:04.434Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

Lisa B🇨🇦

Kathy McCabe

Thank you Caroline!!!  This block I stepped into my power!!!  💪🏻

Karen Kay 🇺🇸

I can’t believe I got all the way to the end of block 8, with no stopping. Caroline, you bring a great start to every one of my days. Not only are these workouts thoughtfully put together, but they’re sustainable. Thank you so much for putting this whole coaching system together, and for fostering an inclusive and energizing environment!

Melissa

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

3 sets
15 reps 
controlled tempo
45 seconds rest

-Take wide stance, toes pointed outwards
-Pump the legs up and down, making sure not to lock out at the top position
-Keep the knees tracking over the second toe. Don't let the

Dumbbell - Sumo Squat: Pump Reps

🚨 READ THESE INSTRUCTIONS!👇

Set 1
10 reps 
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

- 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

W4/D6 Hamstrings & Glutes (RPE 9)

Can’t wait to get started!!!❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️

Deb Stanton

Enji

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Split squats and walking lunges. My quads are 🔥🔥🔥🔥🔥

New block! Walking lunges….will they ever be my friend????? Hmmmm
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I’ve been really sick for almost 2 weeks So grateful to have the strength and energy to workout this morning!♥️

Polly

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Yay!  My left shoulder is so much better!!!

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

W1/D3 Cardio

I can’t believe how much stronger I am on some these exercises. I’m a year into Caroline’s program, and I can tell you IT WORKS!
Grateful I found her! 👍🏻💯🥰😅

Julie

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

My core is much stronger but my right bicep tires sooner than the left one.

Diane

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

W1/D5 Cardio

W1/D6 Cardio

Yay!  Love these!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Improved balance for split squats and walking lunges but still tough. Quads are complaining!

Doris

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

Yay!  My left shoulder is feeling much much better!  I’m able to do all of the Arnold presses!!! 💪🏋️‍♀️💪💪🏋️‍♀️💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

My right bicep did not want to do hammer curls. Otherwise great workout.🏋️

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

W2/D5 Cardio

W2/D6 Cardio

Amy Kuark

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

My balance was better with the walking lunges but still tough🔥🔥🔥

Yes!  Quads really shaking after this!  Live this day, but always a bit worried I’ll drop a weight on my toes!  Especially with the wall sit…I’m holding a 25 pound dumbbell! 
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Done !  A little challenging for me today but I’m glad I  nudged myself a bit ☺️

Yay did my workout Christmas Eve!! 🥳🎉🎄

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

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

The “Goblin” wall sit as I call it- 
That gets me!

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

I did it!  I started my workout at 8pm and o got it done!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W4/D6 Hamstrings & Glutes (RPE 9)

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