Name: Playbook - Caroline Drury - W3/D1 Quad Focused (RPE 8.5)
Uploaded: 2024-04-03T16:10:36.656Z
Duration: 45 min
Description: W3/D1 Quad Focused (RPE 8.5)

Excellent w/o!! No substitutions today ! Yay!! 🥳🎉

Doris

Sharon De heer

Died today after 2 days of road trip. Shew. Loving the process. So humbling.

Nicole

Patricia Pinto

Great work - working on form. Tip: if you keep the app running on Carolyn’s exercise video, and video yourself - when you play back your video, it shows Carolyn’s in the top corner. Checking/improving my form. Also, if you swipe the ‘photo’button right,music keeps playing as you video.

Patricia

Lisa  R

Week 3 here I come !
Seeing some nice results and increased strength 💪🏋️‍♀️🫶

Michelle

New week, new RPE…definitely kicked it up on mobility & tempo with the step ups at the end.😎
Thank you, Caroline!🥰

Kimberly Yamamoto

Naoual

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

3 sets
10 reps
controlled tempo/pump
45s rest

-Take a very wide stance, toes pointed outwards
-Pump the legs up and down, making sure not to lock out at the top position
-Keep the knees tracking over the second toe. Don't let the

Partial Range of Motion (ROM) Sumo Squat

2 sets
6 reps
4011 tempo
60s rest

- Warm up to a working weight: your working weight on this exercise will be approximately 30% less than your standard squat weight

- This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific element of the squat: a super duper tight core and back!

-The purpose of this is to get you trained to keep a consistently tight core throughout the descent and keep balanced pressure throughout the feet. 

-Through doing this exercise you will be able to pay attention to where you might be leaking energy in this portion of the movement and then we can correct. 

To perform:
-take a big brace breath in at the top, tighten your core and squat - keep holding your breath! 

-descend for 4 FULL seconds! 

-Explosively stand up, let go of your breath at the top. This is one rep.

-Raise your heels for more range of motion, if needed

🚨If you cannot do a barbell back squat, please feel free to substitute this with: 
- Dumbbell Tempo Squat
- Tempo Zercher Squat
- Tempo Cable Belt Squat
- Tempo Leg Press
- Tempo Smith Machine Squat
-Tempo Hack Squat
- Or any other variation of a squat!

Barbell Tempo Back Squat

3 sets
10 reps
Controlled tempo
60s rest

WARM-UPs:
-Warm up to a working weight, then perform the prescribed reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range can follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 reps at 90% of your working load

EXERCISE DESCRIPTION:
- Place the bar across your upper back
- Get your body very tight under the bar
- "Kiss" the elbows behind your back
- With the core and glutes tight, take 2-3 short steps backwards
- Stand with feet shoulder-width apart
- 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 toe; watch that your knees don't collapse inwards 

**For more thorough guidance on the squat, please watch the expanded explanation in the Strength Training 101 course. 

A list of substitutions is below if the barbell back squat is not available to you or too advanced for your current abilities:

1. Barbell box squat
2. Smith Machine back squat
3. Smith Machine box squat
4. Low bar cable squat 
5. Cable belt squat
6. Hack squat
7. Dumbbell squat
8. Dumbbell box squat
9. Goblet squat
10. Goblet box squat 
11. Leg press
12. Smith machine-adapted leg press

Barbell Back Squat

3 sets
10 reps each side
Controlled tempo
60s rest

- Hold the dumbbells at your side
- If you are new to this exercise, you can rest a free hand on a chair and only hold one dumbbell in one hand until you get your balance. 
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- The back foot on the bench is just there for stability. Very little weight should be placed on that back foot.
- Lower down as far as you can go
- Push through your front foot/heel and stand up

Bulgarian Split Squats

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

In this superset, you will do:

A - Cossack Squats
10 reps on each side
controlled tempo
No rest; go directly onto B

B - Dumbbell Step Up
10 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

🚨 20 reps = 10 reps on each side

- Begin with your feet in a wide stance and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack Squats

🚨 20 reps = 10 reps on each side

-Holding dumbbells at your sides, chest lifted, and shoulders back
- Place your foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

Dumbbell Step Ups

Quad-Focused Superset 3

W3/D1 Quad Focused (RPE 8.5)

Cheryl Blake Mamalyga

Excited to start this block!
Let’s GOOO!

W1/D0 🎉 Introduction to Training Block 3

Looking ahead and looking forward to learning this week!

W1/D0 👊 Intro to Block 3 - Week 1

W1/D1 Cardio

Jeannie Harkema

Diane

Today, I completed my quad session at the gym, making progress on my squat and Bulgarian split form.

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Renee

Wtheck was that??? Hard!!! thats what! ✅👍🎉🏋️‍♂️

I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗

Sandra

W1/D3 Glutes & Shoulders (RPE 7)

Walk 6000 steps total steps as clearing an overgrown bank 20,000 steps in total

W1/D4 Active Rest Day

Getting uncomfortable 😂😂🙈
Enjoying new challenges and getting out of my comfort- did blk 2 twice!

Rearranged my day for this one…I love some of the new challenges!
Going to love this block!🙌🏼

Learning new exercises this workout - awkward at points but fun and good- felt them!

Karen

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

Clearing steep bank, racking, wheelbarrowing leaves debris and filling trailer. 1-4 pm

W1/D5 Cardio

Afternoon walk - it’s getting chilly here, winters coming! 6500 steps.

W1/D6 Cardio

Loved it. Wobbly on the last exercise but I’ll improve!😂

Tina

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

I’m so grateful for this app, for your guidance, for the many value-add’s like video calls and feedback on lifts and responses to questions… I’m also floored by this community of women. I could wax poetic, but I’ll spare you this once!

This app has been a game changer in how I approach my workouts - I’m prepared mentally and visually and then only the physical has to show up. 
Loving it

suzi

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Today was a day that I didn’t want to get it done. Very rough week and didn’t get any workouts in last week. But I kept my promise to myself today. 🩷

Kirsten

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Whew!  Going to feel those core exercises later!! 👍

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

Added 5 min for 20 min cardio - feelin good!!

4000 steps - done but need to do another 30 mins this avo!

W2/D3 Cardio

Whew!! Found a hip thrust machine (!) AND did the bar squats w 45 lb bar!

Being consistent despite feelings today. Proud of myself.

W2/D3 Glutes & Shoulders (RPE 8)

Walk around Chinook Lake to Alison Waterfall @ 11 am - 1hr 58m & 10,000 steps done!

W2/D4 Active Rest Day

Yay!! Great workout - May have been too aggressive w some barbell weights: and found the machine to do Paloff movement!! Yay! 😁

Couldn’t do hanging shoulder exercise but I’ll get there!

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

W2/D5 Cardio

W2/D6 Cardio

Woo- hoo!! Did a deadlift w bar & 5 pound weights!! And the sumo leg machine!! Yay!! Learning, learning!! 😁👍💪

Lydie

W2/D6 Hamstrings & Glutes (RPE 8)

Mountain walk to Saskatoon Mountain summit - 9.14 km, climbed about 1,200 feet (387m), 3 h 45 min including rests, 20,000 steps!  Done for today: time to warm up the BBQ for burgers & the hot tub for a soak! Yay! 🏔️

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

W3/D2 Cardio

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

W3/D3 Cardio

Great!! Getting the hang of these - used Hip thrust machine instead of barbell

Lisa

W3/D3 Glutes & Shoulders (RPE 8.5)

Love me a good rest day!!
Thank you for scheduling it in

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Phew!! Did the deadlifts, the Romanian deadlifts … with the 35 lb bar And 10 pound weights!! Yay!!

Sarah

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Block 3 done! I loved every minute of it! 
Thanks, Caroline, for making it fun!

I just got back from a 10 day cruise.  I loved that I was able to download all of my workouts through the app before leaving. Since I did not have Wi-Fi on the ship, I was able to pull up my downloaded workouts and complete them each day during the trip. I loved it! No connection issues and they kept me on task while vacationing

W3/D1 Quad Focused (RPE 8.5)

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