Name: Playbook - Caroline Drury - W2/D1 Home: Quad Focused (RPE 8)
Uploaded: 2024-05-02T14:29:36.490Z
Duration: 45 min
Description: W2/D1 Home: Quad Focused (RPE 8)

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Hold the plate near your chest
- As you squat down, press the plate forward, making sure to keep your chest broad, open and proud; do not let your shoulders round forward
- As you stand, bring the plate back to your chest

Squat with a Plate Press

2 sets
6 reps - pause for 2 FULL seconds at the bottom position at parallel
tempo 2211
rest 90 seconds

- Stand with feet shoulder-width apart, holding dumbbells
- Lower into the bottom of a squat pushing your hips back and down
- Pause for one to two seconds at parallel (or as close as you can get to having your thighs parallel with the floor)
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should align with your second toe; don't let your knees collapse inwards!

Dumbbell Paused Squats

3 sets
10-12 reps total (5 - 6 reps with the dumbbell in each hand)
controlled tempo
60 seconds rest

- Stand with feet shoulder-width apart, holding a dumbbell
- 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 toes; don't let your knees collapse inwards!

Dumbbell Suitcase Squat

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Stand with feet inside shoulder width apart, holding the TRX for assistance
- 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 throughout the exercise

TRX Narrow Stance Squat

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Front Foot Elevated Split Squat
10-12 reps on each side (20-24 total)
controlled tempo
No rest; go directly onto B

B - Kneeling Sissy Squat
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Set up in a split stance with your front foot elevated
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

SUBSTITUTION: if this is too much pressure on your knee, you can instead do a suspension trainer-supported reverse lunge or a dumbbell reverse lunge.

Front Foot Elevated Dumbbell Split Squat

- 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 Superset 2

W2/D1 Home: Quad Focused (RPE 8)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

Doris

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W1/D2 Cardio

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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W1/D3 Cardio

This is a great routine Caroline!  Love it!! 💗

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W1/D5 Cardio

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

Karen Kay

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I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

W2/D1 Home: Quad Focused (RPE 8)

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