Name: Playbook - Caroline Drury - W1/D1 Quad Focused (RPE 7)
Uploaded: 2025-10-17T10:19:04.857Z
Duration: 45 min
Description: W1/D1 Quad Focused (RPE 7)

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Jen 🇨🇦

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Kimberly Yamamoto

Milo

Harder than I thought for a home workout lol

Claire Melanson

I tore my rotator cuff exactly 1 year ago and had to stop my workouts on the app. I was about 7 months into it when life changed. Today I started all over again at Block 1, Day 1 on the app. I’m so excited to be back!!  Getting back into a habit with my workouts. Life is good!

Karen

I’m a fairly regular weight lifter and this was a tough workout. Sweaty!

Angie

Jacqui

One & Done! Thank you . This was just enough. Challenging, Tons of room to improve. It wasn’t pretty but it WAS🌻

Jennifer

Starting over. The only way out is through. Thank you for providing this 🩷

Laura

Hi everyone ! First workout with Caroline. I loved it 😊

Tina 🇫🇷🇬🇧

VenessaSmidt 

I’ve applied, subscribed, unsubscribed, subscribed again, unsubscribed, and here I am subscribed again to an app that I hope with all my heart will help me …if I can only outlast my old self- old habits, old thought loops, old identity. At some point in this workout my tears blended into my sweat. They felt the same and tasted the same. So 1/3 of the way through I decided to to stop crying and looking back at my failed attempts and feeling bad about myself, and I focused on the poosibiliyies that lie ahead if I keep looking forward. The sweat meant- that I’m capable, I can do hard things, and at the end, that sweat was  outward evidence that today I took a step forward down the path of a life that I want. Now to carry that forward thinking throughout the rest of my day with my meals- and that’s it. Not even gonna think about having to do it all over again tomorrow. Just focus on what I have and will accomplish today!

Carrie

Sadly, I took a break, but I just got back into it after I think almost 6 months off and Caroline this is a great workout, I love it and I feel great afterword! Thank you!

Faith

Second time around, it's good to be back!

Charlene

I haven’t worked out in over a year, so I know I’ll be sore tomorrow, but it felt great to be challenging myself again! The workout was easy to follow and I appreciated your videos with each exercise, which helped me to be mindful of my form.

Mary Lee

Felt great to be back in action! Loved (while also hating) the workout! Thank you!

Sandy

First day! And 49 today! This is for me! Great workout! Sweating buckets

Good!  Nice to begin a new program that is totally doable!👍

Julie Hughes

That was a very good start, I can see how I can already progressively load it next time - so motivating! I like the building blocks that are focused and short. What a start in the week! 💪🏼

Severine

Just getting started after a looong hiatus. This was tough - but good

My first day !  I’ve worked out using the Train With Joan app since March 2022 and have lost 45 pounds. I want to learn more about outing heavier and building more muscle!  I’m super excited!!!

Deb Stanton

Easing in after 8 months of no lower body due to sciatica. Legs were definitely fatigued

Debbie

This is the first onto the next and the next and … thank you

Betsey

My first one! Sweating felt good. Wear shoes next time

Margie

Back at it. Feels much different this time around

Tina

Great workout - it feels manageable, yet I can control the intensity with the amount of weight!

Doris

Brandy

1st workout done! Wow that was a challenge, but I got it done. Progess over perfection!

Gennifer Collins

Melissa

Thanks for suggesting to start with1set. It was hard enough for me and less intimidating. I know I can get it done!👍🏻

Laura Magotiaux

Wowsers - that got crazy hard fast…was spent by the time I got to the last set of supersets.  Could only do 20 reps and could not do last set.  Wowsers!  🦵 🔥

Lois

Hard but looking forward to mastering it!

Cassandra

Jill

Carie

A humbling challenge! I’ve been away from weight training for about 9 months now and I definitely felt this! Shaking!

Rachel

I needed that. Spent but very good feeling.

Jacqueline Mathusek

Patricia

First day workout. Holy cow, those wall sits were🔥.

Sandra

Denise

Hard but great!! So pleased I made the effort to start this program!

Lorna

Great!!  But can’t wait to see how I progress and get stronger and stronger!!

Paige

I am terrible at squatting and hope I will eventually be able to go lower than I am.  Otherwise, feels good to have blood pumping through my legs.

Lorrie

Kristen

Caroline I using your app to come back from injury. I got a month or so ago to prepare post MacD and I’m seeing that it might be super helpful for those of us that appreciate it all in one spot. I’ll give this a go and be in touch soon. ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Jennifer hayden

Awesome!  Glad i could try this at home today!

Melody

It was great ! Been a while, so I am totally starting over and ready to go 😅🥰

Polly

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

2 sets
30 - 45s hold
60 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

Dumbbell or Kettlebell - Goblet Wall Sit

3 sets
8 reps
controlled tempo
60 seconds rest

- 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 inline with your toes

Dumbbell - Squat

3 sets
8 reps on each side (16 reps total)
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 - Banded - Lateral Walk 
8 reps on each side (16 reps total)
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

- 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

- 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 Extension

(Home) Quad-Focused Superset 1

W1/D1 Quad Focused (RPE 7)

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

W1/D0 👊 Intro to Block 1 - Week 1

Tavia

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

W1/D1 Cardio

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

Sarah

This was my first workout, coming back to the app and I loved it.

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

W1/D3 Cardio

Got the app working and love the videos and the “digestible” workouts.

Francesca

W1/D3 Glutes & Shoulders (RPE 7)

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

Lisa B🇨🇦

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

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

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Wow the end really got my little tushy!!!🤗

Shanna

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

Rachael 🇹🇹🇬🇧

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Rose

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

Sherry

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra Meyer

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

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

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Tara Lucas

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

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

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W1/D1 Quad Focused (RPE 7)

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