Name: Playbook - Caroline Drury - W1/D1 Quad Focused (RPE 7)
Uploaded: 2024-10-10T14:58:43.700Z
Duration: 45 min
Description: W1/D1 Quad Focused (RPE 7)

I did it.That was a great workout to get going on a Monday morning.Thank you for that routine, Caroline.

CHERYL

Tina

Started block 5 again! Didn’t get all finished but here at gym!! Remember why I like being here -
challenging myself, being my best self, loving future me , designing a lifestyle!!

Sharon De heer

jeannie

Wowhoo done bk5 D1!!!
Those Hack 11/2 are epic

I have never been so happy to finish a superset as I was these. Curtsy lunges - I have 180 more reps to master you!

Karen

Patricia Pinto

Michelle

I had to improvise because hotel gym didn’t have all equipment, but Caroline has taught me enough at this point that it was easy to do, yet I still got a great workout done!✅

Kimberly Yamamoto

Wow! These new exercises in B5 kicked my butt - getting a late start this week due to missing planes and airports🤦‍♀️

The quad focused super-set is fire! Love it! 🔥 🦵🏽🙃

Remedios

Burn, baby burn 🔥 🔥🔥💕💕💕

Emmie

The curtsy and walking lunges are a challenge. Working on balance and form 🔥

Suzy

Really enjoyed it. Working through a right knee issue but was able to push through!

Liane

Naoual

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

3 sets
10 reps
controlled tempo
60s rest

Goblet Squat begins in a tall standing position, with feet slightly wider than hip-width apart, toes pointed out, and a kettlebell or similar implement held at the chest. 

To initiate the movement, bend the knees forward and out as you sink the hips back and down, keeping the spine vertical as you lower down until the thighs are parallel to the floor or lower if your range of motion allows. 

Then, drive through the heels to extend back up to the starting position.

Goblet Squat

A Barbell Front Squat is a compound exercise that targets your quadriceps, hamstrings, glutes, and core muscles while also enhancing overall strength and stability. 

Set up the Barbell: Start by positioning the barbell on a squat rack at about chest height. Ensure that the bar is securely placed on the rack and that the safety pins are adjusted to an appropriate level to catch the bar if needed.

Grip the Barbell: Stand facing the barbell and grip it with your hands slightly wider than shoulder-width apart. Your palms should be facing upward, and your elbows should be pointing forward.

Position Yourself Under the Bar: Walk forward and position yourself under the barbell. Rest it on your front deltoids, just above your collarbone. Cross your arms in front of you if you need to, or use the clean grip (arms uncrossed, fingers under the bar) if you have mobility and flexibility.

Unrack the Bar: Lift the barbell off the rack by straightening your hips and knees. Take a step or two back to clear the rack. Get into your comfortable squat stance.

IMPORTANT: Maintain a Upright Torso Throughout the Lift: Keep your chest up, shoulders back, and your upper back tight. This will help you maintain an upright torso throughout the exercise.

Perform the Squat: Begin the squat by bending at your hips and knees simultaneously. Lower your body while keeping your chest up and your back straight. Go as low as your mobility allows, ideally until your thighs are parallel to the ground or below, if possible.

Drive Through Your Heels: Push through your heels to stand back up, returning to the starting position. Keep your core engaged throughout the movement.

🚨 Substitutions >> If this is too advanced for your ability, you can instead perform a:
1. Barbell Front Squat to a Box/Chair/Bench
2. Dumbbell Front Squat 
3. Dumbbell Front Squat to a Box/Chair/Bench
4. Smith Machine Front Squat
5. Smith Machine Front Squat to a Box/Chair/Bench
6. Barbell/Smith Machine Zercher Squat (to box)

Barbell Front Squat

3 sets 
7 reps > start at the same weight as your AMRAP test and plan to increase by 2-5lbs/week
controlled tempo
rest 60s

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Place the bar across your upper back
- Get your body very tight under the bar
- "Kiss" the elbows behind your back
- With the core and glutes tight, take 2-3 short steps backwards
- Stand with feet shoulder-width apart
- Lower into the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your second toe; watch that your knees don't collapse inwards 

**For more thorough guidance on the squat, please watch the expanded explanation in the Strength Training 101 course. 

A list of substitutions is below if the barbell back squat is not available to you or too advanced for your current abilities:

1. Barbell box squat
2. Smith Machine back squat
3. Smith Machine box squat
4. Low bar cable squat 
5. Cable belt squat
6. Hack squat
7. Dumbbell squat
8. Dumbbell box squat
9. Goblet squat
10. Goblet box squat 
11. Leg press
12. Smith machine-adapted leg press

Barbell Back Squat

3 sets 
10 reps - lower all the way, come up to 1/2 way, lower again then stand all the way up.
controlled tempo
rest 60s

- Start with a shoulder-width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels, extending your legs to stand up

Hack Squat 1 + 1/2 Rep

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

In this superset, you will do:

A - Cursty Lunges
10 reps on each side = 20 total
controlled tempo
No rest; go directly onto B

B - Dumbbell Walking Lunges
10 reps each side = 20 total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to the starting position 
- Complete desired reps, then repeat on the opposite side

Dumbbell Curtsy Lunge

- 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

Quad-Focused Superset 5

W1/D1 Quad Focused (RPE 7)

I’ve finally made here!  Very excited for this next block!💪🏼

Lydie

Leslie

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

W1/D2 Cardio

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

W1/D3 Cardio

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

This was my absolute favorite workout. The use of my Smith machine and the balance of all of the exercises, I just loved it. Thank you, Ellen

Ellen

Hurting elbow and forearm lately. Sore after gym yesterday so going easy today

Caroline! That was tough! 🥳🏋️‍♂️🎉😝

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

W1/D5 Cardio

W1/D6 Cardio

OMGosh Caroline!! 43 minutes of HELLO Legs!! 🏋️‍♂️🏋️‍♂️😝✅

W1/D6 Hamstrings & Glutes (RPE 7)

Did hour walk in the beautiful evening 🌸

W1/D7 Active Rest Day

W2/D1 Cardio

Cherrie

Always find legs so hard, especially at the end.

Jamie

Yes!! 1% better🥳🎉🏋️‍♂️🏋️‍♂️❤️

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Amy Kuark

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

W2/D3 Cardio

I have mobility issues where I can’t rest a barbell behind my neck so I always skip the barbell rack squats or anything where you have to have the barbell behind your head. Any suggestions?

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

W2/D6 Cardio

Have mercy!! Hammie and glutes on 🔥🔥 Needing a self-driving car to get home! 🙌🙌🏋️‍♂️🎉

My goal of strengthening and lifting my glutes is coming true, thank you Caroline!

Lisa

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Love this.  My quads are burning.  The hack squat 1 and a half reps is killer!!

Shallen

I did two different leg press machines and a zercher squat.

1% better than last week! 🎉🏋️‍♂️🏋️‍♂️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Love this arm workout. Gotta say the ball planks after an arm workout makes things spicy 🌶️

Love seeing how much stronger I am getting! Such a wonderful app!

Wanda 

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

Did a 4 mile walk before heading to the gym for Deadlift Hammies & Glutes day….what was I thinking???😱😱😱🏋️‍♂️

Progressive overload is in full swing…I LOVE Day 6!!🏋️‍♂️😎

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

The block, week and day that I DREADED at the start has become
my most favorite!  Made it to week 4. I feel so strong!💪🏼. Btw…I needed this work out today!  Thank you Caroline!

Great way to start the week with a feel good quad session!! 🔥🔥🔥

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

1% better on Stability Ball planks!
Heck yeah!!🎉🏋️‍♂️🎉

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

W4/D3 Cardio

Happy Mother’s Day to me!!! Getting it done and putting myself first today!

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Yay TGIF!!🏋️‍♂️🏋️‍♂️🏋️‍♂️🎉

Sarah

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

W4/D5 Cardio

W4/D6 Cardio

Hamstrings & glutes on fire today 🔥 Used the monkey boot, hadn’t done this routine in weeks and really felt it! 🍑💪

W1/D1 Quad Focused (RPE 7)

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