Name: Playbook - Caroline Drury - W1/D1 Home: Quad Focused (RPE 7)
Uploaded: 2024-04-03T15:57:35.003Z
Duration: 45 min
Description: W1/D1 Home: Quad Focused (RPE 7)

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

Lisa B

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

Deb Stanton

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

Polly

Kathy McCabe

Wow, definitely stronger than when I did Block 1.  Still now with more weight and less can do it! It’s hard still because of the added weight, but I have much better balance and love knowing the added weight is going to reap benefits!

Julie

Massive changes this November 😍 Starting with starting Block 8 (again)!! It’s ok, I’m getting it done, even if working out has been far from perfect during October. Onwards and upwards 💪🏼💪🏼❤️

Enji

Feeling amazingly fit!!! I so felt the difference compared to Block 1, even if it’s only week 1 day 1😅. Goblet squats are my friends now ☺️

Started using Caroline’s app in October can’t believe the progress I have made in a few months. Compared my first workout to today’s workout which was the exact same exercise. I am lifting heavier weights which I didn’t think would happen in a few months.
This is the first program and I have tried many that I has worked for me and my lifestyle. 
Thank you Caroline 💕🏋️‍♀️💪🏻🙏

Diane

A workout dedicated to the front of the legs, the quadriceps.

3 sets
30-60s hold
45 seconds rest

- Sit against a wall with your legs and hips bent at 90 degrees, holding a single dumbbell in goblet position
- Hold this position for the desired time

Goblet Wall Sit

🚨 READ THESE INSTRUCTIONS!
Set 1
10 reps >> START WITH THE SAME WEIGHT YOU DID YOUR LAST SET OF 10 WITH LAST WEEK
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

- Stand with feet inside shoulder width apart, holding dumbbells and heels elevated
- Lower in to the bottom of a squat, pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be in line with your toes

Bicycle Squats

3 sets
15 reps on each side (30 reps)
controlled tempo
60 seconds rest

- Position the dumbbells in the front rack position, get into a split squat stance 
- Flex at the knees and lower until both legs are at 90 degrees angles
- Extend both legs to stand back up

Dumbbell Front Rack Split Squat

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

In this superset, you will do:

A - Walking Lunges
15 reps on each side
controlled tempo
No rest; go directly onto B

B - Dumbbell Leg Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

🚨 30 reps = 15 reps on each side

- Keep your chest up, holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward with the opposite leg and repeat

Dumbbell Walking Lunges

- Seated, with a dumbbell held between your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell Leg Extensions

(Home) Quad-Focused Superset 1

W1/D1 Home: Quad Focused (RPE 7)

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

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

W1/D2 Cardio

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

W1/D2 Home: 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! 👍🏻💯🥰😅

W1/D3 Home: Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

W1/D5 Cardio

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

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

W1/D6 Cardio

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

W1/D6 Home: 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 Home: Quad Focused (RPE 8)

W2/D2 Cardio

W2/D2 Home: 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 Home: Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

W2/D5 Cardio

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

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

W2/D6 Cardio

Karen Kay

W2/D6 Home: 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 Home: 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 Home: Chest, Triceps & Core (RPE 8.5)

W3/D3 Cardio

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Cardio

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

W3/D6 Cardio

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

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

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Home: Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Cardio

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

W4/D6 Cardio

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

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!

W1/D1 Home: Quad Focused (RPE 7)

Community

More workouts from Caroline Drury