Name: Playbook - Caroline Drury - W1/D1 Quad Focused (RPE 7)
Uploaded: 2024-04-03T16:11:45.322Z
Duration: 45 min
Description: W1/D1 Quad Focused (RPE 7)

Will I be able to walk tomorrow? Big improvement in walking lunges.

Lisa B🇨🇦

Jamie

Lisa  R

Loved this workout! The superset at the end was 🔥😅

Shantel

Kathy McCabe

Doris

Wow! Those curtsey lunges were challenging!😥 Dropped my weight a little to improve my form! Great workout!🏋️‍♀️

Polly

Awesome wo CD!!!  Feels so great to be back!🎉🎉🎉

Karen Kay 🇺🇸

Wow!  That is a good workout!  My legs are shaking!  🫨 I’m feeling good.  The challenge will be if I can walk the stairs at work today.😬😆

Arlis

Monday leg day is always a killer but I increased my weight by 2x from B1 Lunges so I'll take that as a win.

Kerri

Feels amazing to see the progress in lunges 😅 I could barely do them in block 1 and now I carry weights in both arms 💪🏼😍

Enji

Waking up some quad muscles and working on my balance!

Heather

This is my most needed workout, the area of my legs and thighs I want to really see improvement on.
Repetition & time, and consistency here we go! 👍🏻😅🙏😁

Julie

Jill Jennings

Wendy

Jackie

B5 W1 D1 + D2
Double workout today 
🇨🇦💪🏻🏋️‍♀️💔🕊️🦋

Diane

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

3 sets
10 reps
controlled tempo
45s 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 to Box

2 sets
7 reps
controlled tempo
60s rest

Dumbbell Front Squat begins in a tall standing position, with or without heels elevated on squat wedges or a weight plate, and a dumbbell in either hand, held in the front rack position above the shoulders. 

To initiate the movement, bend the knees forward and out as you sink the hips back and down to the bottom of a squat. Then, drive through the heels to extend back up to the starting position.

Dumbbell 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

- 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

Bicycle Squats

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

- Lightly holding the suspension trainer handles, begin with feet wide and toes slightly pointed out
- Squat down until knees are ideally at 90 degrees

Suspension Trainer Sumo Squats 1+1/2 Reps

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)

Deb Stanton

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

💃💃💃 Dancing in some joy in my ideal week! 💗💗💗

W1/D2 Cardio

Shakey arms!!!! Did block 5 chest, triceps & abs workout as my sore right shoulder does better with this workout!  🏋️‍♀️ 💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Went back to block 5.  Block 6 …not really finding my groove there…

Amy Kuark

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

W1/D3 Cardio

Did Block 5 shoulders and glutes as my left shoulder is still sore, but slowly healing

Did this block 5 glutes and shoulders instead of the block 6 which I just struggled with.  I’ve swapped out other block 6 days for block 5 days so I can get it done and feel successful 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️🎈🏋️‍♀️💪

Yes!  Really great workout!  🏋️‍♀️ fun to do new exercises!!

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Wow!  Definitely struggled with this day!  I could really use seeing/hearing more of the new to me incline rows and the Y, T, W .  I needed to see these being done correctly more times… by the time I got positioned ..my torso is shorter so I had to figure out where to be on my incline bench without tipping it over..I was ready to hear and see this Y T W demonstrated correctly quite a few times so I could do it

As I don’t have an incline bench I had to improvise. On my to buy list!

Ok looove this Day 5!! YTW raises are a killer 😅😅😅

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

Did cardio on Thursday but forgot to move the slide

W1/D5 Cardio

Did this cardio on Friday  but forgot to move the slide!  🙃

W1/D6 Cardio

Hard to hold on to the weight during the hamstring curls but loved the entire workout!

I had problems grasping the dumbbell for the hamstring curls. Something to work on. The rest were great. Love hamstring day!

W1/D6 Hamstrings & Glutes (RPE 7)

Swapped this rest day and used it for Friday but forgot to move the slide!

W1/D7 Active Rest Day

Missed cardio day 1 so made up for it on day 6!

W2/D1 Cardio

After a sleepless night I decided to workout the best I could. Little progress from last week but I’m glad I did the workout.

Yes!  Had to improvise on weights today, but got through the exercises - Yay!! 🎉

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped this one for the Block 7 one - keeping it simple for my shoulder bursa which is still hurting

Great workout with progress in all. What a difference a good night’s sleep makes.

Yes!!! Love upper body work!!!❤️🏋️‍♀️💪🏋️‍♀️❤️🏋️‍♀️💪

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

W2/D3 Cardio

Yay!  Upping my weights!  Feeling stronger!!

Tried the hip thrusts using a barbell wooohooo!!! 💪🏼💪🏼💪🏼 love it!

W2/D3 Glutes & Shoulders (RPE 8)

Active rest - Yard work -10,000 steps 🌿🍃

B5W2D2
Switching up - today is active rest day instead of Friday
🇨🇦❤️🏋️‍♀️💪🏻🕊️🦋

W2/D4 Active Rest Day

Gee, don’t really get the “W’s” …

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

W2/D5 Cardio

W2/D6 Cardio

I need a better technique for picking up the weight for the hamstring curls.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Great workout!  Love this day!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Much better form and range of motion on curtsy and walking lunges.

W3/D1 Quad Focused (RPE 8.5)

Yesterday’s cardio…marked today…35 very cold minutes down by the Hudson River!  Gorgeous sunset

W3/D2 Cardio

Shakey arms today!  And by the time I got to the stability ball plank, my arms were shaking so much!  Getting stronger little by little!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Love this workout - especially the Swiss ball exercises!

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

W3/D3 Cardio

Love the hip thrusts, but very tricky position the cushion correctly to protect my pelvic/hip bones and then lift two 25 pound dumbbells up and position them correctly!  But totally worth it as o love the glute burn and love knowing these growing muscles support me as o age!  ❤️🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

My incline bench still hasn’t arrived so improvised the incline exercises.

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

W3/D5 Cardio

W3/D6 Cardio

Love glutes and hamstrings day!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I keep struggling with using my feet to pick up the dumbbell for the hamstring curls. Used a band instead. Love all the others!

I really love how you structure these workouts Caroline 💗

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Concentrating on my quads and feeling them got stronger!  Live quad day (even learning to live walking lunges:)🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

My balance and range of motion for the lunges have really improved. Great workout.

I love the cues during the workout!  Tighten your core when the boss says tighten up!!!  My form has improved this block yay!💪🏻

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Very sore left shoulder ! But I got it all done!  Those Swiss ball planks……both of my arms were VERY shakey the entire 3 sets..but it did it!  I’m
Hoping this adds to my arm strength as I’m working on pushups but am still doing inclines because I’m not strong enough yet to do regular pushups!  Onward and upward!!

B5D2 done!! 💪🏼💪🏼 In block 1, I started dumbbell chest press at 0.5kgx2… I’m now at 5kgx2 😅😅 So proud - and feeling great too 🤗🩷

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

Cardio around the museum with Jack and Kippy

W4/D3 Cardio

A tough one!  Got it done!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

I love how these workouts are doable in a certain amount of time … it is a relief to finish them in under an hour!! 💗

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

It was great! Loving these workouts & the ease of doing them at home is huge! 
Thank you!!

B5 W4 D5 🏋️‍♀️💪🏻❤️🇨🇦✅
Happy Sunday ladies!
Cold here today, storm expected to hit this afternoon!
I have made a decision to get serious with my nutrition again and will be reaching out to one of the coaches on Caroline’s app to guide and assist me! Have struggled getting back on track with my nutrition since my nephew passed away
Have a beautiful day!

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

W4/D5 Cardio

W4/D6 Cardio

Dumbbell hamstring curls defeated me every time as I can’t pick up the weight. Subbed other hamstring curls. Others love this workout!

W1/D1 Quad Focused (RPE 7)

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