Name: Playbook - Caroline Drury - W1/D1 Quad Focused (RPE 7)
Uploaded: 2025-10-13T05:51:04.257Z
Duration: 45 min
Description: W1/D1 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

Dumbbell or Kettlebell - 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

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 steps on each side = 16 walks total
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.

- 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)

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 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 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

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

W1/D5 Cardio

W1/D6 Cardio

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

W1/D6 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 Quad Focused (RPE 8)

W2/D2 Cardio

W2/D2 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 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

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

W2/D5 Cardio

W2/D6 Cardio

Amy Kuark

Karen Kay 🇺🇸

W2/D6 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 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 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

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

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

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

I did it!  I started my workout at 8pm and o got it done!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W1/D1 Quad Focused (RPE 7)

Community

More workouts from Caroline Drury