Name: Playbook - Caroline Drury - W2/D1 Quad Focused (RPE 8)
Uploaded: 2025-10-17T10:19:04.933Z
Duration: 45 min
Description: W2/D1 Quad Focused (RPE 8)

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Jen 🇨🇦

Rose

Francesca

Shanna

This is my beginning of Week 2! Much better than last week. Wall sits are still tough - mostly mental. But went from 6.6 to 10lbs on weights💪🏻Love the simplicity & Clarity of these workouts!🌻

Jennifer

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

Awesome. And I found the log from last workouts!

Shelley La Berge

Doris

Lorna

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

Candace

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

CHERYL

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.

2 sets
30 - 45s hold
60 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

3 sets
10 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

Dumbbell - Squat

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 - Banded - Lateral Walk 
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.

- 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

W2/D1 Quad Focused (RPE 8)

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Kimberly Yamamoto

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

Laura

W1/D0 👊 Intro to Block 1 - Week 1

Tavia

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

W1/D1 Cardio

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Milo

W1/D1 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

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

Sarah

This was my first workout, coming back to the app and I loved it.

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

Lorrie

W1/D3 Cardio

Got the app working and love the videos and the “digestible” workouts.

Angie

W1/D3 Glutes & Shoulders (RPE 7)

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Tina 🇫🇷🇬🇧

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.

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

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

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

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

Wow the end really got my little tushy!!!🤗

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

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

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

Rachael 🇹🇹🇬🇧

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

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…

W2/D1 Cardio

Jill

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra Meyer

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

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

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!

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

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

W2/D5 Cardio

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

Debbie

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

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

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

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

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

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!

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

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

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

W3/D3 Cardio

Great Workout !!!!Third Time was the Best💪🏻🌻

Amazing!!!! 🤩 so effective. Versatile. The burn 🔥 is ALWAYS there. Love love love

Erin 🇨🇦

W3/D3 Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

Michelle FisherMayr

Jenivere

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

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

W3/D5 Cardio

W3/D6 Cardio

Finally had time at this training to get in a workout before work feels so good

Will increase weights and/or reps on all next time

W3/D6 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

W4/D0 Mindset Focus: When Did You Decide to Accept that Limitation?

W4/D0 Nutrition Focus: Hydration Anchor

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

Coming off a 10 day volunteer trip where I had no control over food or time. Stayed in a deficit & focused on protein tho. Also caught a cold/virus. So lungs are a bit heavy & coughing at night. But still gonna do some cardio &  macro planning

W2/D1 Quad Focused (RPE 8)

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