Name: Playbook - Caroline Drury - W3/D1 Quad Focused (RPE 8.5)
Uploaded: 2025-10-17T10:20:11.791Z
Duration: 45 min
Description: W3/D1 Quad Focused (RPE 8.5)

Not the prettiest but getting it done was priority🌻

Jennifer

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.

2 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

Weight Plate - Squat with 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 Squat

3 sets
10-12 reps total 
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 - 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.

Dumbbell – Front-Foot-Elevated 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

Bodyweight - Kneeling Sissy Squat

Quad-Focused Superset 2

W3/D1 Quad Focused (RPE 8.5)

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

❤️❤️❤️ this, you are wonderful at explaining what we need to do to reach our goals!!!

Nancy 

lois

Thank you for all your teaching!!! I am really grateful!

Francesca

W1/D0 Understanding RPE & Muscle Hypertrophy

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

That was absolutely terrible! I’m going to feel this one.

Shanna

Tina 🇫🇷🇬🇧

W1/D1 Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

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

W1/D3 Cardio

YAY!!!! Did it Sore, did it WELL!!!! Keeping promises🌻

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

W1/D3 Glutes & Shoulders (RPE 7)

Beautiful Day walking 6+ miles on Trail & taking Grands 💙💙to Splash pad & lunch with Daughter in Love💗🌻

Amy Kuark

Betsey

W1/D4 Active Rest Day

Great wkout! Side planks were a serious struggle - looking forward to seeing them improve with time & effort

Love working my biceps❤️❤️❤️🔥🔥

Sherry

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

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/D6 Cardio

Tracey

Cheryl

W1/D6 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

W2/D0 Mindset Focus: Lifestyle Audit

W2/D0 Nutrition Focus: Build Your Go-To Meal List

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

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Bench dips are the hardest for me. They hurt my wrists, which is an ongoing issue for me. I’m being careful though. Up to 45 seconds on my plank!

Melissa

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

5 mile walk with Grands & some weed pulling! Getting gardens ready for best planting season - fall in Florida

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

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

Deb Stanton

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

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

W2/D5 Cardio

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 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 Mindset Focus: Negative Thought Audit

W3/D0 Nutrition Focus: Stop the "Start on Monday" Cycle

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

W3/D2 Cardio

Challenging one today but feeling great now this is over!

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

W3/D3 Cardio

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

Mary

W3/D3 Glutes & Shoulders (RPE 8.5)

Really need this rest day. Yesterday’s workout has come home to roost today! I find the rest days are placed perfectly for when my body needs them.

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!!

W3/D4 Active Rest Day

Angie

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

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

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/D1 Quad Focused (RPE 8.5)

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