Name: Playbook - Caroline Drury - W4/D1 Home: Quad Focused (RPE 9)
Uploaded: 2024-04-03T15:57:35.151Z
Duration: 45 min
Description: W4/D1 Home: Quad Focused (RPE 9)

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

🚨 READ THESE INSTRUCTIONS!👇

Set 1
10 reps
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

- 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 in line with your toes

Bicycle Squats

3 sets
15 reps on each side (30 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
15 reps on each side
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.

🚨 30 reps = 15 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)

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Started using Caroline’s app in October can’t believe the progress I have made in a few months. Compared my first workout to today’s workout which was the exact same exercise. I am lifting heavier weights which I didn’t think would happen in a few months.
This is the first program and I have tried many that I has worked for me and my lifestyle. 
Thank you Caroline 💕🏋️‍♀️💪🏻🙏

Diane

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

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

W1/D4 Active Rest Day

W1/D5 Cardio

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

W1/D6 Cardio

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

W1/D7 Active Rest Day

W2/D1 Cardio

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

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

W2/D4 Active Rest Day

W2/D5 Cardio

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

W2/D6 Cardio

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

W2/D7 Active Rest Day

W3/D1 Cardio

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

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

W3/D4 Active Rest Day

W3/D5 Cardio

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

W3/D6 Cardio

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

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

W4/D2 Cardio

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

W4/D3 Cardio

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

W4/D4 Active Rest Day

W4/D5 Cardio

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

W4/D6 Cardio

W4/D6 Home: Hamstrings & Glutes (RPE 9)

W4/D7 Active Rest Day

W4/D1 Home: Quad Focused (RPE 9)

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