Name: Playbook - Caroline Drury - W3/D1 Home: Quad Focused (RPE 8.5)
Uploaded: 2024-10-02T14:54:55.921Z
Duration: 45 min
Description: W3/D1 Home: Quad Focused (RPE 8.5)

That superset at the end! Much better form, big improvement in split squat.

Lisa B

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

Tara Lucas

Did a bit better w split squat and sissy squats today

Polly

❤️🔥❤️
For the first time, I am feeling my glutes are stronger and don’t tremble as much! Will increase reps vs weight next week 👍🏼👍🏼

Enji

Feels so good to be back at it after being sick a week👊🏼🎉

Leslie

Rosa

Wanda 

B2 W3 D1
increased weight in exercises. Will feel this tomorrow🔥
I want to send a big shout out to you ladies, the community support means so much to me on this new journey. I have started programs before but felt so alone and would stop. When working out I feel like your all in the gym with me and that means so much. Thank you fitness family. ❤️💪🏻🏋️‍♀️🙏

Diane

🔥🔥 squat plates & more squats 💪🏼😀

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

W3/D1 Home: Quad Focused (RPE 8.5)

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

This was harder than I expected. My knees! 😟

Rachael 🇹🇹 🇬🇧

Superset was so hard! Quads were wobbly by then but got through it.

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

Core superset was tough. Plank needs work

Oh wow!!! Lots of effort to do this day!  My left shoulder impingement is much better, but the pushups are harder because of it. The great thing is that my left should geeks better after I workout!  🏋️‍♀️ lots of stretching before and after!!! Yay!!

Deb Stanton

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

W1/D3 Cardio

Love this workout ! Ready for the day 💪🏼

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

Those shoulder presses! Had to drop weight and they were still tough.

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

Amy Kuark

Betsey Pelczar

W1/D4 Active Rest Day

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

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

W1/D6 Cardio

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

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Doris

W1/D7 Active Rest Day

Julie

W2/D0 👊 Intro to Block 2 - Week 2

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Ame-Lia

Had a hard time pushing weights up so felt the last two reps were barely possible. When I raise the weights, my knees get “twingy” so I’ll need to ease my way up. The great thing is I can feel heart rate increase a lot!! Yay!! Onward and upward!!

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Not my best work-out. Couldn’t do the bench dips or the planks today. No idea why. But I gave my best to the rest of the workout. Some is better than none!

Mary

Wow!!! My left shoulder impingement is definitely still there, but I was able to raise the weights up!  Onward and upward!!🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪

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

W2/D3 Cardio

Increased some weight, reps or had better form. Six way shoulder not as difficult. Some progress!

Seemed easy but sweating and doing less reps at the end! 😅😆

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

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

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

W2/D6 Cardio

Did it! My delayed flight did not allow me to do it on Saturday but got it in the bucket for week 2 💪🏼

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

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

45 minute ride on exercise bike and moving furniture.

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

W3/D2 Cardio

Challenging one today but feeling great now this is over!

Found the dead bug really tough today but plank was better.

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

W3/D3 Cardio

Up to 30 lb on the hip thrusts and 6 lb on the 6-way!!!

Those 6 way shoulder complexes. Couldn’t increase weight but got through each set without pausing. Still tough though!

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

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

My own private Tour de France today! 😂 @cyclehappy

Kathy McCabe

W3/D4 Active Rest Day

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

What a mental push today….but I did it!!! And it feels great…as it always does!

Had to watch R shoulder - Physio assessed some pain from rotator cuff

Another great exercise, paid attention to the form.

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

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

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

Yesterday - walked to the grocery store, long way round!! 😁🚶‍♀️💗

W3/D7 Active Rest Day

Go … but carefully to to get injured (for me)

Inna 🇩🇪

W4/D0 👊 Intro to Block 2 - Week 4

Got up early to made sure I got my cardio in before my facial at 9:00.  (a 70th Birthday present to myself) Love the commitment I’m developing to be consistent❤️  Love this community!

Nancy 

W4/D1 Cardio

Upped my weights…adjusted stance so squats don’t make my knees “twinge”….feeling my quads getting stronger!!! 🏋️‍♀️💪💪🥲🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️

The hardest workout of the week for me. My left quad is weaker but getting stronger. Split squats improved again so that’s a win!

I started at the beginning of the app and am only on week 4 of the second month, BUT I can feel the burdens falling off and way opening!

W4/D1 Home: Quad Focused (RPE 9)

Cardio in Riverside park along the Hudson which is gorgeous these fall days!  🍁🍁 average
Pulse rate was 113 , time was 30 minutes, 1.89 miles !!! Yippee!!

Cindy Roberts

W4/D2 Cardio

Felt really hard today…. Very shaky arms when I did planks!  Still being mindful of my left shoulder impingement which definitely limits me in going up
beyond 15 pounds for dumbbell bench presses (for now), but I’m still doing them!!! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Arms are on fire! Core superset was a challenge.

Added 5 pounds to each weight today!!! Yipppeeee

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

Out on the promenade in Riverside Park…late, but I’m really proud of myself that I went out and did it!’n

W4/D3 Cardio

Yay!  I got it done!!!!💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Shoulder complexes still tough but I had much improved form. I’ll take that as a win!

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

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Wow!  Really tough one for my left arm today!  I couldn’t do the side planks because side of my left shoulder. I will find another ab exercise to replace the side planks while my left shoulder is soooo sore!  I’m adding more arm/shoulder stretching in before and after my workouts! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Loved it ! Having some minor issues w my door pulls ,pull ups etc , need to figure out a better set up  for my suspension trainer

W3/D1 Home: Quad Focused (RPE 8.5)

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