Name: Playbook - Caroline Drury - W3/D1 Quad Focused (RPE 8.5)
Uploaded: 2025-10-13T05:44:20.646Z
Duration: 45 min
Description: W3/D1 Quad Focused (RPE 8.5)

Lisa

jeannie

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

3 sets
10 reps
controlled tempo
60s rest

1. Attach a cable machine's low pulley to a belt or harness around your waist.

2. Stand facing the machine, feet shoulder-width apart, and grab the machine's handles or a stationary bar for balance.

3. Keep your chest up and shoulders back, and maintain a straight back throughout the exercise.

4. Begin the movement by bending your knees and hips, lowering your body while keeping your back straight.

5. Continue until your thighs are parallel to the ground or as low as your mobility allows.

6. Push through your heels to stand back up, extending your hips and knees.

7. Perform the desired number of repetitions while maintaining proper form.

This exercise targets the lower body, primarily the quadriceps, hamstrings, and glutes, and it's a great alternative to traditional squats.

Cable - Belt Squat

3 sets 
8 reps
controlled tempo
rest 60s

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
controlled tempo
60s rest

Leg Press begins seated inside of the leg press machine, with feet set hip-width apart, or just slightly wider, on the leg press platform. 

When you're ready to begin, fully extend the legs, then unlock the leg press slider. 

To initiate the movement, bend the knees and pull them down towards the chest without letting the lower back come off the backrest. 

Then, from the bottom of the position, drive through the heels to extend the legs and press the weight back up. 

When finished, extend the legs and lock the leg press sliders before exiting the machine.

Leg Press - Neutral Stance

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

In this superset, you will do:

A - Smith Machine - Split Squat
10 reps on each side = 20 total
controlled tempo
No rest; go directly onto B

B - Smith Machine - Step-Up
10 reps each side = 20 total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

1. Set up the Smith machine bar at an appropriate height, typically at shoulder level or slightly lower.
2. Stand with your back to the bar and position yourself underneath it, ensuring the bar is securely locked in place.
3. Take a step forward and position one foot about 2-3 feet in front of the bar.
4. Place the other foot behind you, ensuring your feet are hip-width apart and your toes are pointing forward.
5. Hold onto the bar with both hands, keeping your grip slightly wider than shoulder-width apart.
6. Engage your core and maintain an upright posture.
7. Lower your body by bending your front knee until your thigh is parallel to the ground or your back knee nearly touches the floor.
8. Keep your chest up and your back straight throughout the movement.
9. Push through your front heel to return to the starting position.
10. Complete the desired number of repetitions on one leg, then switch to the other leg.

Remember to start with a light weight to get used to the movement and progressively increase the weight as you become more comfortable with the exercise. Always maintain proper form and perform the exercise with control to minimize the risk of injury.

Smith Machine - Split Squat

1. Start by positioning a bench or platform underneath the bar of the Smith machine bar.

2. Set the barbell at a height that allows your knee to be at a 90-degree angle when your foot is on the bench.

3. Place one foot firmly on the bench, keeping your weight on that leg.

4. Using the leg on the bench, step up onto the bench, fully extending your hip and knee.

5. Lower yourself back down slowly, under control, until your foot is back on the ground.

6. Repeat for the desired number of reps on one leg, then switch to the other leg.

Remember to engage your core and maintain proper posture throughout the exercise to maximize its benefits and minimize the risk of injury.

Smith Machine - Step-Up

Quad-Focused Superset 6

W3/D1 Quad Focused (RPE 8.5)

Block 6, whohoo, 6 months in, second time around. Here's to progress, consistency and showing up for ourselves. 🎉💪

CHERYL

Lydie

W1/D0 🎉 Block 6 - Introduction

Naoual

W1/D1 Cardio

Wow! That was a challenging workout, especially with so many at home improvisions i.e. the cable belt squat and Smithmachine squats & step- ups but figured it out snd adapted! My body is going to thank me later, 😊 thanks Caroline!

Tina

Holy man! This got my legs burning and my heart pumping.

Cherrie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Feels good to be back in the app! 🙌🏽

Wow….those pushup variations got me. I am just finally doing 10 normal pushups on the ground. Those banded and medicine ball variations were killers

Kimberly Yamamoto

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

W1/D3 Cardio

Anita🇨🇦

Today’s workout was 🔥!!!
Much needed booty burn that I’ll feel for days! 🙌🏽

I’m looking forward to feeling my glutes tomorrow!

Karen

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

When it’s too good to quit!
I found my way back to the amazing and intuitive Beyond Before and After app, and it’s been such a solid week! The workouts have my muscles on 🔥 and me looking forward to the next workout. This is exactly the kind of energy I’ve been needing…simple, powerful, and totally doable. Let’s gooo!

Definitely feeling it in my oblique’s! 🙌🏻

Jennifer

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

Just when I think it is getting easier I start a new block and I am back to square 1️⃣ 😅. But I know that after 4 weeks of turning up there definitely will be progress!!

Keeping that burn going into the weekend! 🔥

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Sarah

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

On the days I don’t want to start, I challenge myself for a PR - and once again, I DID IT!!

April

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

M’y arms are like jellyfish! I’m meeting friends for coffee now and am not sure I will be able to lift the mug to my mouth 😂

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

Wow! Split leg deadlifts, landmine hip thrusts, and 1.5 rep leg curls with monkey boots (for me no leg curl machine), you’re not playing around here, Coach Caroline! 👏 That combo hit my hamstrings, glutes, and stability like a pro. 🔥 I totally loved it and bonus—it was actually fun! 😁💪

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

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

W3/D3 Cardio

Single arm landmine presses are 😭😭😭

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

First time at the gym vs training at home. Loved it!! 💪🏼💪🏼💪🏼

Enji

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

W3/D5 Cardio

W3/D6 Cardio

Amy Kuark

Good…body is tired today, but I lower weight & still felt a challenge.

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…landmine presses are hard.🥴

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

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

W4/D5 Cardio

W4/D6 Cardio

My favorite set! I love the deadlift series.

I Love This Block and D6
Deadlifts my fav!! 💕🥳🎉👍🏋️‍♂️

It took me forever to finish block 6, due to travel and illness but finished strong today! 
Can’t wait for block 7 tomorrow 🤗

W4/D6 Hamstrings & Glutes (RPE 9)

Took a long walk & listened to your IG live with Ciara Foy…good stuff!!🤗

W3/D1 Quad Focused (RPE 8.5)

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