Name: Playbook - Caroline Drury - W1/D3 Cardio
Uploaded: 2024-04-03T16:13:11.168Z
Duration: 15 min
Description: W1/D3 Cardio

I had a wonderful run, sun is shining, endorphins running and life is good!
😍

Lydie

-15 to 60 minutes of cardio of your choice 
-Please refer to the FAQ section of this workout as well as the "Cardio" module in the Strength Training 101 educational series for guidance on how much cardio to do.

Cardio of your choice

Cardio

W1/D3 Cardio

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Back un rthe saddle for real training 😁

Sarah

Wishing for some text about an alternative, if there is no leg press machine. I always what I can do and it’s hard to look up while working out.

Loved that on the last set we can see the previous weight without having to go to the other screen 🎉

Amanda

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Diamond pushups are no joke! That was a tough workout but I feel great!

Remedios

Good.  I need to work on push ups.😰😰😰

Kimberly Yamamoto

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

Barbell paused squat says to do three sets, and also two sets in the same page. I’m getting back on the train here and really enjoyed the gift of time series, though it was hard to participate as I was traveling

I’m definitely not hating repeating lifts & working on form.  THANK YOU!!🤗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

Great!  I took it a little lighter today…still a little sore from earlier this week.  Felt good!!😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Great!  I love the 6 rep slow tempo before the 12 reps for squats.  I feel like it helps get my mind right for the high rep sets.👍🏼

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good.  Only because I knew what I was doing…I’m pathetic with upper body, but determined to progress.😤😤😤

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

W2/D6 Cardio

Did this workout at the gym and really loved it!  I could even handle the back extensions!! Thank you Caroline!! 🏋️‍♀️💪💗

Doris

Rough, but got it done.  So glad that I know the lifts & I only have to focus on execution.  Even 8 months in, I’m still feeling the challenge.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

It’s been 5 months and I’m back. This quad workout was TOUGH but reminds me how strong I am and can be. 🦵🏽🙂

So good!  I felt so strong today.  I hit a PR in my squats…80lb for 12 reps.😎. Great way to start my day!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Had to adjust for R shoulder, but excellent workout!! 💗

Good…if only my upper body would just catch up with my lower body.🫠

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

Bike ride in the warm Arizona weather🤗

W3/D3 Cardio

Good!  Love the focus on form in this workout with squats & hip thrusts.  Haven’t progressed with upper body weight, but I have with tempo/reps.👍🏼.

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I found this to be a bit smoother today…week 3, I’ll take it as progress.👍🏼

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

W3/D5 Cardio

W3/D6 Cardio

My favorite workout of the week! 🦵🏽

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Sweaty!!  Progressed with most!
Leg day just hits different.😎

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…even on week 4. I made small progress with barbell hip thrusts with more weight, but I’ve learned that progression comes in various forms, not just adding weight.  My barbell squats didn’t have extra lbs, but I could squat deeper & really focus on the pause.
😁

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

An inch of progress, but progress nonetheless.😂

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

W4/D5 Cardio

1st steep hike in 2025, 4 hours, 2300 ft elevation gain in 1.25 miles 😳

W4/D6 Cardio

Leslie

Wowza! This was a great block! Made some great progress with increasing weights.

I PR’d with my deadlifts today.😳
This Block 9 had me really digging deep. All the years I’ve spent the gym trying to figure it out on my own, I’ve never put more than 20 pounds on an Olympic bar because I convinced myself I wasn’t strong enough.  I’ve surprised myself often in the last 9 months & I love surprises.🙃🤭

W1/D3 Cardio

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