Name: Playbook - Caroline Drury - W1/D1 Quad Focused (RPE 7)
Uploaded: 2024-09-10T21:26:43.527Z
Duration: 45 min
Description: W1/D1 Quad Focused (RPE 7)

Feeling definition build in my quads with every rep!

Karen

Jill Jennings

Lydie

Really worked those quads, feeling strong 💪🏼💪🏼🙏🏼

Enji

Holy moly… my quads are going to feel that tomorrow!! Whoa

Teresa

Found a cable belt for cable belt squats…these are going to take practice.🫢

Kimberly Yamamoto

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

3 sets
10 reps
controlled tempo
Rest 45s

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

3 sets 
10 reps
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

A "giant set" is exactly the same concept as a superset but with more than two exercises. This giant set has three exercises. Do the prescribed exercises one after another. 

In this giant set, you will do:

A - Cable Belt Squat
10 reps 
controlled tempo
No rest; go directly onto B

B - Cable Belt Squat PUMPS at the bottom, partial reps
10 reps 
controlled tempo
No rest, go directly onto C

C - Kneeling Sissy Squats
10 reps 
controlled tempo
60s rest, then got back to A

Repeat this giant set 3 times.

1. Attach a cable machine's low pulley to a belt or harness around your waist.

2. Stand facing the machine, feet shoulder-width apart, and grab the machine's handles or a stationary bar for balance.

3. Keep your chest up and shoulders back, and maintain a straight back throughout the exercise.

4. Begin the movement by bending your knees and hips, lowering your body while keeping your back straight.

5. Continue until your thighs are parallel to the ground or as low as your mobility allows.

6. Push through your heels to stand back up, extending your hips and knees.

7. Perform the desired number of repetitions while maintaining proper form.

This exercise targets the lower body, primarily the quadriceps, hamstrings, and glutes, and it's a great alternative to traditional squats.

Cable Belt Squat

Keeping the chest proud, pump your legs up and down in the bottom position of the squat.

Cable Belt Squat PUMP

- Kneel with your knees and feet slightly wider than your hips
- Squeeze your glutes HARD, and maintain a tight core
- Slowly lean your upper body back as far as possible without bending at the hips
- Engage your quads to lift yourself forward to starting position

Kneeling Sissy Squat

Quad-Focused Giant Set 7

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position in a controlled manner

Single Leg Leg Extension

W1/D1 Quad Focused (RPE 7)

Excited to start Block 7!! I always look forward to Caroline’s « welcome » video 🥰

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

W1/D2 Cardio

This workout will sneak up on us! Wow. Love it.

Bonnie McDonald

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

W1/D3 Cardio

I’m more winded than I thought I’d be.

Wow. The 4 rounds of shoulder superset 🔥🔥🔥😀

Woah… didn’t realize there were 4 sets!! What a killer 💪🏼💪🏼

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

I cannot do scapula pull-ups- how do I get the strength to master?

Raelyne

Those 4 sets are tough tough tough 😅💪🏼

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

W1/D5 Cardio

W1/D6 Cardio

B7W1 done 💪🏼💪🏼👍🏼🥳 As I said, the 4 sets are a burner 🥵

Butt burner! Those hamstring curls on the ball are no joke!  Feeling gains in my strength and I have more energy!

Jackie

Just when I thought workout looked “easier”…the superset with 4 rounds at the end💀💀💀

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

This is a quads day I’m loving! 💪🏼🥰🥰

Sarah

Blah…nursing a strained quad, so I had to lower weight & improvise.

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

This sets are so simple in structure but WOW what an impact on my muscles. Thanks for packing a punch in workouts that dont take an hour!

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Those planks are killer. Just when I think I am great at them, I get pushed a little further.

Didn’t exactly do the full last set of planks

Much better this week…side planks are 🥴😂😂😂

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

W2/D5 Cardio

Michelle

W2/D6 Cardio

Woohoo! 💪🏼 First time at the gym back home! Not as well appointed as the one I used during the holidays, but live being at the gym as opposed to working out at home 😅 So happy we can easily switch workouts on Caroline’s app 🩷 Maybe they can simplify swapping between workout types even more 😉

Suzy

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Couldn’t find a cable band, so substituted suitcase carry, but great to be in the gym again!! 💗

Doris

W3/D1 Quad Focused  (RPE 8.5)

W3/D2 Cardio

The ab work is a good killer that I dont feel until the next day!

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

W3/D3 Cardio

The 4 sets catch me by surprise every time 😅💪🏼

I love that the app remembers where I had to stop in a workout and then I can pick it back up when I return!

Left shoulder pain caused me to only do 4 sets and last set reduced weights

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

Oh the burn in my glutes after long hike. 😀🔥
But I can definitely see how much stronger I am with Romanian deadlift! The bar is no longer slipping off my fingers , even when I added extra weight and reps. Yay!

First day back from vacation and whew! Thats a good workout.

Just right today.  Went up 10lbs in deadlifts.😁

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

B7W4D1 for the last time 😅!! Happy to be back, I feel the rustiness of my articulations, but am happily surprised that the muscles are still kicking in strong 🫶🏼🏋🏽‍♂️🫶🏼

Love this sequence!! I feel so strong!! 💪🏼

Erika

Amanda

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

More traditional tricep moves. Overhead extensions, cable push downs, overhead cable. I mix it up but even though different exercises are fun to learn, they’re not always effective for me.

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

W4/D3 Cardio

Good!  I haven’t hit my high on hip thrusts in a month, but today I felt like I could…I just didn’t want to re-aggravate my quad.  I felt stronger in upper body, though.  Without this program I think I would’ve lost my steam completely.  You keep pushing me to show up, Caroline.👊🏼 Thank you!☺️

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

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

W4/D5 Cardio

W4/D6 Cardio

And that’s a wrap for Block 7 💪🏼🥳🥳🤩

Oh how the those 4x20 supersets really challenge me.😰 I hate them, but love when I can check the boxes.🙃

W1/D1 Quad Focused (RPE 7)

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