Name: Playbook - Caroline Drury - W4/D1 Home: Quad Focused (RPE 9)
Uploaded: 2024-04-25T00:04:07.952Z
Duration: 45 min
Description: W4/D1 Home: Quad Focused (RPE 9)

Betsey Pelczar

Jacqueline Mathusek

Intense workout -fantastic instructions and got really sweaty! 💪

Cheryl Blake Mamalyga

Loving the app. Im able to add weight and reps every week 💕💪👍

Rosemarie

So tough after a couple of days walking but not strength training 🫤

Enji

Tried to add more weight for each exercise, and did on almost all, so that is progressive! 👍🏻

Julie

Went up in weights. Pushed myself and it felt so good💪🏼👊🏼

Leslie

This app is just SO GOOD! My lunges not so much. Hopefully my range of motion will increase over time as I’m only able to

Marija

Just finished week 4, day 1…finally feeling like I’m not dying but challenging myself to do the hard things-powering through! 🙌

Olga

Amazing how much stronger I feel in 3 weeks. 
Can’t thank you enough Caroline for developing this app!!
❤️🇨🇦🏋️‍♀️💪🏻

Diane

Arlis

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

3 sets
30-60s hold
45 seconds rest

- Sit against a wall with your legs and hips bent at 90 degrees, holding a single dumbbell in goblet position
- Hold this position for the desired time

Goblet Wall Sit

3 sets
15 reps
controlled tempo
60 seconds rest

- 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
8 reps on each side (16 reps)
controlled tempo
60 seconds rest

- Position the dumbbells in the front rack position, get into a split squat stance 
- Flex at the knees and lower until both legs are at 90 degrees angles
- Extend both legs to stand back up

Dumbbell Front Rack Split Squat

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

In this superset, you will do:

A - Walking Lunges
8 reps on each side (16 reps total)
controlled tempo
No rest; go directly onto B

B - Dumbbell Leg Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

🚨 16 reps = 8 reps on each side

- 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

- Seated, with a dumbbell held between your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell Leg Extensions

(Home) Quad-Focused Superset 1

W4/D1 Home: Quad Focused (RPE 9)

Melissa

Laura

I love it!   It feels like you are right here with me 💞Thank you

Melody

W1/D0 🎉 Introduction to Training Block 1

Doris

Karen

W1/D0 👊 Intro to Block 1 - Week 1

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

Morning walk 2.2 miles in 46 mins. Nice being outside

Margie

Walked at least 15 maybe it was 20. I need to better time myself. Felt great!!👍🏻

Laura Magotiaux

W1/D1 Cardio

My first day !  I’ve worked out using the Train With Joan app since March 2022 and have lost 45 pounds. I want to learn more about outing heavier and building more muscle!  I’m super excited!!!

Deb Stanton

Easing in after 8 months of no lower body due to sciatica. Legs were definitely fatigued

Debbie T

This is the first onto the next and the next and … thank you

W1/D1 Home: Quad Focused (RPE 7)

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

1.5 mile walk with a friend- good for the body and soul

Jill

W1/D2 Cardio

Block 1, Day 2 - It felt great!  The precise instructions are such a huge help!  Onward and upward!  Now…out for cardio!!

Jenivere

That was the first time I could do bench dips - bend the knees!  Great!

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

Lorna

Lorrie

I wonder if in Cardio you have the option to record Average HR instead of lbs. I’m just adding it where it says pounds - Then time and HR are recorded with notes.

Jennifer hayden

W1/D3 Cardio

I thought I was in good shape, but some of these were HARD!

Lisa Brelsford

Wow!  Another great workout 🏋️‍♀️!  Time for cardio!

I’m not new to lifting in the gym, but your demos/tips on form and muscle group combos have me lowering my weight amounts and getting a better workout than I ever have. These workouts are so efficient!!

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

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

I’m upstate NY this week so I’ve lived hiking around Lake Minnewaska which I did today!  So beautiful!  And it  made for a great “active” rest day!  AND 15,489 steps!! Yippee!

Biked 10 km to meet a friend for coffee then 10 km back. Electric bike but still working those legs. Beautiful day and most of all fun!

Sharon De heer

W1/D4 Active Rest Day

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

I definitely have a lot of work to do on abs, but I’ll get there!!!

Waiting for my resistance trainer to arrive so had to improvise. Still had a hard workout.

Katelyn

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

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

Rode bikes for 83 minutes around town&Lake

W1/D6 Cardio

That was a great workout!! 🏋️‍♀️ I had to switch days…I did day 6 today as I’m upstate and didn’t have everything I needed for the day 5 workout 🏋️‍♀️ so I’ll do that one tomorrow when I’m back in the city!!! I love these workouts soo much!!!

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

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

Road into “London” on the Peloton this am. Great class Happy 4th..

W1/D7 Active Rest Day

Kathy McCabe

I love how it’s doable and not overwhelming, and you don’t make a big deal over it.

W2/D0 👊 Intro to Block 1 - Week 2

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Learned my quads are definitely the area that needs more work! Have to improve balance.

Alicia

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Amy Kuark

Erica

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

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

Tara Lucas

W2/D3 Cardio

Form is much better. Next time heavier weights.

Wow!  I upped my weights and got a stronger band for the abductions …big difference!  I’m committed to increasing my weights and/or reps weekly!  Time for cardio!!

Perfect balance between challenging and achievable! Didn’t feel like doing this AT ALL today, but by the second exercise I was feeling energized and thankful to be doing it.

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

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Found this really tough today as I increased the weights. Glad it’s done!

Wow!!!! My TRX-like straps arrived so I could do the pull ups!!! So exciting to start these!! I actually look forward to working out 🏋️‍♀️ because of all of the detail in Caroline’s instructions! There are last week many little nuances..things I never really “got” before!  It makes me confident about building muscle!  AND I really love seeing the weight I did

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

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Mavis

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

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Quads, especially left leg obviously need work! Wall squat was a few seconds longer and balance better on walking lunges. So some progress!

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Wow!!! Sore arms as I upped the weights!  So grateful for the ab exercises….a weak spot of mine!!!

Mary

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

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

I am really enjoying this. It is so doable and I love following Caroline as she guides you with each exercise.  SO GOOD!!
Thank you Caroline!

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

1 hour walking in the mountains!! 😁🏔️

W3/D4 Active Rest Day

W3/D5 Cardio

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

Hey Caroline and BB&A ladies! Question: when doing the suspension trainer assisted chin ups, is it normal for knees to hurt a little? I feel my legs A LOT …. Thanks for the advice 🤗

I’m doing the home version which I am enjoying and I can feel it’s working.  Enjoying my “sore” after feeling the next day.

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

W3/D6 Cardio

Morning workout is the best way to start the day 💪🏻

What a wonderful workout routine Caroline. I'm only 3 weeks into this app and I'm absolutely enjoying every aspect of it!

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

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

American gladiators 🤣. Sounds motivating but I have never seen that show😊.

Sandra

Preparing for my Gladiator week! 
😅🙌

W4/D0 👊 Intro to Block 1 - Week 4

W4/D1 Cardio

W4/D2 Cardio

Excellent chest triceps and abs worked out really loved and your helpful tips!

Rosa

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

W4/D3 Cardio

Feeling the burn after those Arnold presses! 💪🔥

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

50 minutes - 15 + 15 (in hockey game intermissions) + 20 after!  And yay, Oilers won!! 🥳🎉

Beautiful day for a walk an active walk outside with my grand pup Charlie.

W4/D1 Home: Quad Focused (RPE 9)

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