Name: Playbook - Caroline Drury - W4/D6 Hamstrings & Glutes (RPE 9)
Uploaded: 2025-10-13T05:51:06.328Z
Duration: 45 min
Description: W4/D6 Hamstrings & Glutes (RPE 9)

Last exercises for Block 9 !! Woo-hoo!! 💗

Doris

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

3 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

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Anchor band to a door or staircase post
- Lie down on the floor face down and place a band around your heels, ankles flexed
- Bring your heels towards your glutes, engaging your hamstrings
- Release the feet back in a controlled motion
- Make sure your hips stay on the ground

Banded - Hamstring Curl

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)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Yay!!! Love this workout!  🏋️‍♀️ love how my quads are getting stronger!!!

Deb Stanton

Split squat followed by sissy squats. Yikes🔥🔥🔥🔥

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Oh wow!  Tortuous plank and dead bug!!! My weak abs are really in need of these two…even if they’re hard!!!

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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

W1/D3 Cardio

Those 6ways are definitely no joke  Enjoyed this w/o !!😅

Polly

Love these workouts and the video demos of each move. So helpful and motivating. It is like I am working out with Caroline in real time.

Bonnie McDonald

This is a great routine Caroline!  Love it!! 💗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

W1/D5 Cardio

Went for a run..🏃‍♂️ Week 2, Day 2 of running app

W1/D6 Cardio

Not my best workout after little sleep. Glad I showed up and did my best.

W1/D6 Hamstrings & Glutes (RPE 7)

I ran today on the Rail Trail with my puppy dog! So I decided to switch my workouts and take an active rest day today

W1/D7 Active Rest Day

W2/D1 Cardio

Grateful for modifications and a community here encouraging me to be consistent regardless of modifications needed.

Those split squats! Still hard but really good form today🏋️

Yay!  Quads getting stronger !!🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

W2/D1 Quad Focused (RPE 8)

Call me cyclehappy! Let's ride! 🚵‍♀️

Kathy McCabe

W2/D2 Cardio

Shakey arms!!! Yes!! 💪 💪💪💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W2/D3 Cardio

Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

Karen Kay 🇺🇸

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

28 min weight-loss program -1.0 to 3.0 inclines ✅

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

50 minute mountain walk 😁🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

Really didn’t feel like working out AT ALL, so I decided to do the day 1 quad focused workout because I like it!  Yay me!  I got it done!!!🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️

I love quad day!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️❤️❤️❤️❤️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wow!  Those dead bugs and planks are killers but I got them done!!!

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

W3/D3 Cardio

I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

Rosemarie

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

Went for a run!  🏃‍♀️ week 3, day 2 of the Just Run app!!! I’m really loving running again!!!

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Had better balance with the split squats but my quads are still🔥🔥

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Oh man…..those planks!!!!!! Got it done!!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W4/D3 Cardio

Yay!  I got it done even though hip thrusts and 6 way shoulder complexes are definitely NOT my favorite!!! I know how great they are for building muscle and that comes first!!!!

W4/D6 Hamstrings & Glutes (RPE 9)

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