Name: Playbook - Caroline Drury - W2/D1 Home: Quad Focused (RPE 8)
Uploaded: 2024-04-25T00:04:46.119Z
Duration: 45 min
Description: W2/D1 Home: Quad Focused (RPE 8)

Sherry

Good start into the week with some progress already, feeling good!

Severine

Denise

Learned my quads are definitely the area that needs more work! Have to improve balance.

Lisa B

Deb Stanton

Alicia

Betsey Pelczar

Awesome. And I found the log from last workouts!

Shelley

Doris

Lorna

Yay!  Less of a sock the second time through and feeling proud 😂💕

Candace

Wow! Out of breath. Great quad workout, Caroline😓

Cheryl Blake 🇨🇦

Jodie Brand

Enji

Sharon De heer

Jill Jennings

Lunges were tough today!  I had to cut back to 10 on each leg on the third sets of lunges. 🥵

Martina

Rosa

Can’t lunge at all because a tare in my right quad somehow at some time?!  So used my bench and did extensions.  Hamstrings weak and quads felt strong this way … but not lunging.  I wonder why the difference as both use the quad!?

Tara Lucas

Iris

Really loving the block setup & being able to track my weights/reps over time. It’s motivating to see improvements.

Marija

Not going to lie … my least favourite workout .. 😅

Brenda

These leg days are soo challenging but feel amazing once done! We can do hard things 💪

Olga

Leslie

Great workout! Having to do some substitutions for my knees.

Kimberly Carlton

Wow! 2nd week quad workout. Was not looking forward to it but I did the hard thing and pushed through. Feeling proud of myself!

Wanda 

Legs are on fire🔥!
Feels good 👍🏻 
💪🏻💞🏋️‍♀️

Diane

Did my walk sit and then went to the dermatologist to have not-to-worry small skin cancer removed. I found out there I can’t workout for a week! So bummed. Love the program. Shall I just walk this week?

Beth

Jessica Montgomery

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

Goblet Wall Sit

3 sets
15 reps
controlled tempo
60 seconds rest

- 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
8 reps on each side (16 reps)
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 - Walking Lunges
8 reps on each side (16 reps 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.

🚨 16 reps = 8 reps on each side

- 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

- 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 Extensions

(Home) Quad-Focused Superset 1

W2/D1 Home: Quad Focused (RPE 8)

Stephanie

Melissa

Laura

W1/D0 🎉 Introduction to Training Block 1

Karen

W1/D0 👊 Intro to Block 1 - Week 1

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

Morning walk 2.2 miles in 46 mins. Nice being outside

Margie

Walked at least 15 maybe it was 20. I need to better time myself. Felt great!!👍🏻

Laura Magotiaux

W1/D1 Cardio

Starting over. The only way out is through. Thank you for providing this 🩷

Hi everyone ! First workout with Caroline. I loved it 😊

Tina

VenessaSmidt 

W1/D1 Home: Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Worked out in the garden in the evening even though tired,,, got it done!

It was fantastic, I got the pump going on today. I tell you.

Awesome sauce! I thought I was going to fail while doing the frog crunches- but I didn’t :)

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

Lorrie

W1/D3 Cardio

Michelle FisherMayr

W1/D3 Home: Glutes & Shoulders (RPE 7)

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

I’m upstate NY this week so I’ve lived hiking around Lake Minnewaska which I did today!  So beautiful!  And it  made for a great “active” rest day!  AND 15,489 steps!! Yippee!

W1/D4 Active Rest Day

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Hard. Modified quite a bit because of back issues

Julie Hughes

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

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Valerie

I had a lot of difficulty with this workout because of my lower back issues. Substituted some other moves but not sure I addressed the hamstrings

W1/D6 Home: Hamstrings & Glutes (RPE 7)

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

Road into “London” on the Peloton this am. Great class Happy 4th..

W1/D7 Active Rest Day

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

Jill

W2/D1 Cardio

W2/D2 Cardio

Great! Time to up the weights a bit on some parts

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Mixed up days and weeks - did that one yesterday

Another workout done. And again in a day I thought I'd try skipping because of fatigue and not sleeping too well. But I did it anyway. If that is my one goal this month then that is enough.  And of course I walked out feeling so much better mentally and more energy. Never fails

Form is much better. Next time heavier weights.

W2/D3 Home: Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

W2/D4 Active Rest Day

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

W2/D5 Cardio

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

Wow!!!! My TRX-like straps arrived so I could do the pull ups!!! So exciting to start these!! I actually look forward to working out 🏋️‍♀️ because of all of the detail in Caroline’s instructions! There are last week many little nuances..things I never really “got” before!  It makes me confident about building muscle!  AND I really love seeing the weight I did

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

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

I def see the progress both in strength and on the scale!

W2/D6 Home: Hamstrings & Glutes (RPE 8)

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Quads, especially left leg obviously need work! Wall squat was a few seconds longer and balance better on walking lunges. So some progress!

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

Wow!!! Sore arms as I upped the weights!  So grateful for the ab exercises….a weak spot of mine!!!

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

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

A gorgeous cardio along the Hudson River again..with the smell of fall 🍁in the air!!! I love it!!!

Arlis

W3/D5 Cardio

Jenivere

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

Rosemarie

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

W3/D6 Cardio

Will increase weights and/or reps on all next time

Morning workout is the best way to start the day 💪🏻

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

Loree

Love this!!! A n d I really needed to hear it!! Thank you so much!!! A little heavier weights, better for , greater focus!!!!YES!!

W4/D0 👊 Intro to Block 1 - Week 4

W4/D1 Cardio

A bit better balance, wall squats for longer, 10 or 13 lb dumbbells. Slight progression

Beginning of week 4 in block 1!! Yay!  Question….my weighs aren’t carrying over each week..I’m seeing how many twos I did the week before, but not the weight. I always wrote in the weights I use.  Any idea how I can fix this so o can see what weight I did the week before?

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

Yippee!  This is a challenging day for me…abs really need to work and triceps are burning!!💪💪💪💪💪💪💪💪💪

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

W4/D3 Cardio

Jamie

The Arnold presses are a challenge. Keeping at it!

W4/D3 Home: Glutes & Shoulders (RPE 9)

Love rest days. Brisk walk, lots of steps done.

50 minutes - 15 + 15 (in hockey game intermissions) + 20 after!  And yay, Oilers won!! 🥳🎉

W4/D4 Active Rest Day

Yikes!  Forgot to slide the Done for yesterday cardio!

W4/D5 Cardio

Tough today after too little sleep. Got it done but not my best workout.

This is the hardest day for me…but very satisfying when I’m done!!! I’ve decided to work on my chin ups with the TRX  3 times a week !! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

W2/D1 Home: Quad Focused (RPE 8)

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