Name: Playbook - Caroline Drury - W3/D1 Quad Focused (RPE 8.5)
Uploaded: 2024-04-03T16:11:45.398Z
Duration: 45 min
Description: W3/D1 Quad Focused (RPE 8.5)

Day 1 Quads are a killer each and every time !!😅😱💪🏼

Enji

Quads got a workout today!!
Feel this tomorrow!
Have a beautiful day ladies of fitness!
🇨🇦💪🏻❤️🏋️‍♀️

Diane

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

3 sets
10 reps
controlled tempo
45s rest

Goblet Squat begins in a tall standing position, with feet slightly wider than hip-width apart, toes pointed out, and a kettlebell or similar implement held at the chest. 

To initiate the movement, bend the knees forward and out as you sink the hips back and down, keeping the spine vertical as you lower down until the thighs are parallel to the floor or lower if your range of motion allows. 

Then, drive through the heels to extend back up to the starting position.

Goblet Squat to Box

2 sets
7 reps
controlled tempo
60s rest

Dumbbell Front Squat begins in a tall standing position, with or without heels elevated on squat wedges or a weight plate, and a dumbbell in either hand, held in the front rack position above the shoulders. 

To initiate the movement, bend the knees forward and out as you sink the hips back and down to the bottom of a squat. Then, drive through the heels to extend back up to the starting position.

Dumbbell Front Squat

3 sets 
7 reps
controlled tempo
rest 60s

- 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

Bicycle Squats

3 sets 
10 reps - lower all the way, come up to 1/2 way, lower again, then stand all the way up.
controlled tempo
rest 60s

- Lightly holding the suspension trainer handles, begin with feet wide and toes slightly pointed out
- Squat down until knees are ideally at 90 degrees

Suspension Trainer Sumo Squats 1+1/2 Reps

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

In this superset, you will do:

A - Cursty Lunges
10 reps on each side = 20 total
controlled tempo
No rest; go directly onto B

B - Dumbbell Walking Lunges
10 reps each side = 20 total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to the starting position 
- Complete desired reps, then repeat on the opposite side

Dumbbell Curtsy Lunge

- Keep your chest up, holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward with the opposite leg and repeat

Dumbbell Walking Lunges

Quad-Focused Superset 5

W3/D1 Quad Focused (RPE 8.5)

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

Wow! Those curtsey lunges were challenging!😥 Dropped my weight a little to improve my form! Great workout!🏋️‍♀️

Jamie

Polly

Awesome wo CD!!!  Feels so great to be back!🎉🎉🎉

Karen Kay♥️🤍💙

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Definitely challenging, especially the Tri extensions today !  The stability ball exercises were kicking my butt too ! Great workout 😅💕

Another great workout.  I need to work on my stability ball plank.  This was a bit challenging.  Something to work towards on getting better at! 😊

Arlis

Fab Day 2! Love the stability ball superset, can really feel that core 😅

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

W1/D3 Cardio

This block definitely feels like it is targeting some underused muscles. Side glutes burning 🔥

Heather

Jill Jennings

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Ok looove this Day 5!! YTW raises are a killer 😅😅😅

Wow - those YTWs were challenging! I love a new exercise that feels like I’m starting all over at the beginning - helps to sharpen my focus on form and reminds me that it’s okay to drop weight to get form right.

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

W1/D5 Cardio

W1/D6 Cardio

And it’s a wrap for B5W1 💪🏼💪🏼🥰🥰

I feel so much stronger than when I started a few months ago. It’s such a nice feeling, and I can tell my body is changing and my clothes hang differently! 😊🙏

Julie

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Quads are always the hardest for me 😅 But getting there 💪🏼💪🏼❤️

B5W2D1
Had to push myself to workout today. Was negotiating with myself why not to workout. In the end I pushed out the negative thoughts and got it done.
Body and mind felt better after
Have a lovely day 
🇨🇦❤️💪🏻🏋️‍♀️🦋🕊️

Love this home option to stay in the groove

Suzy

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped D1 with D2 today 💪🏼💪🏼💪🏼

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

W2/D3 Cardio

Tried the hip thrusts using a barbell wooohooo!!! 💪🏼💪🏼💪🏼 love it!

Well after a week off because of no electricity due to violent weather and nearby tornado, it’s soooo nice to be able to do these exercises again!!  All is well. 😊❤️

https://share.icloud.com/photos/0c0Ax9nIJwufhMXYvteySOPEA

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W2/D3 Glutes & Shoulders (RPE 8)

B5W2D2
Switching up - today is active rest day instead of Friday
🇨🇦❤️🏋️‍♀️💪🏻🕊️🦋

W2/D4 Active Rest Day

B5W2D6
Workout done ✅ 
Bittersweet day milestone birthday 60 for me today but losing my nephew 5 weeks ago, I just want the day to pass by.
However, I made a commitment to myself when I started this wonderful journey with Caroline and you ladies that I would stay the course so I got my strength and cardio training done. It was so easy to come up with an excuse today but I said no. Have a beautiful day. ❤️💪🏻🏋️‍♀️🙄

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

W2/D5 Cardio

W2/D6 Cardio

Love love love this workout! 🏋️‍♀️

Love D6! First time using a barbell for all 3 deadlifts 🏋🏽‍♂️💪🏼💪🏼 Love that we can refer to gym version for other exercise options!!

B5 W2 D7 ✅
Hamstrings and glutes increased weight today 🔥
Foam rolling and yoga up next
We have sunshine today lifting my spirits. Amazing how the sunshine helps.
Fitness family have a beautiful day!
❤️🇨🇦💪🏻🏋️‍♀️

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

W3/D2 Cardio

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

W3/D3 Cardio

Excellent and efficient workout! I can move easily from one exercise to the next. The Bradford presses are a new favorite!

B5 W3 D3 & D4
Back to back workouts 
Had to adjust schedule this week but got it done
Ladies have a beautiful weekend!
🤍🏋️‍♀️💪🏻🇨🇦🦋🕊️

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Love ending the week with Hamstrings & Glutes feeling so strong!! 💪🏼🏋🏽‍♂️🙏🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

I love the cues during the workout!  Tighten your core when the boss says tighten up!!!  My form has improved this block yay!💪🏻

Last quad day for B5 done!! 💪🏼💪🏼 Bring on the rest! 😅🥰🥰

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

B5D2 done!! 💪🏼💪🏼 In block 1, I started dumbbell chest press at 0.5kgx2… I’m now at 5kgx2 😅😅 So proud - and feeling great too 🤗🩷

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

W4/D3 Cardio

B5W4D4 💪🏻🏋️‍♀️
Shoulders and glutes burning such a good feeling!
Sunny here for now but more snow on the way ❄️🌞
Ladies have a great weekend!
🇨🇦❤️🦋

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

It was great! Loving these workouts & the ease of doing them at home is huge! 
Thank you!!

B5 W4 D5 🏋️‍♀️💪🏻❤️🇨🇦✅
Happy Sunday ladies!
Cold here today, storm expected to hit this afternoon!
I have made a decision to get serious with my nutrition again and will be reaching out to one of the coaches on Caroline’s app to guide and assist me! Have struggled getting back on track with my nutrition since my nephew passed away
Have a beautiful day!

W4/D5 Back, Biceps & Core (RPE 9)

W4/D5 Cardio

W4/D6 Cardio

Hi Caroline, can you help me understand the rep count for the hamstring curls? Set 3 says 20 rep at reduced weight, rest 30 sec and then “start again”. I’m not sure what to start again? Thanks!

W3/D1 Quad Focused (RPE 8.5)

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