Name: Playbook - Caroline Drury - W4/D1 Home - Quad Focused (RPE 9)
Uploaded: 2024-04-03T16:10:47.455Z
Duration: 45 min
Description: W4/D1 Home - Quad Focused (RPE 9)

Last burn of block 3 and feeling equally challenged and great!

Severine

Deb Stanton

Worked out in friends garage with what was available- getting it done

Sharon De heer

Cheryl Blake

Enji

Went up in weight each move. Pushed myself💪🏼👊🏼

Leslie

B3 W4 D1
Cardio and strength ✅
Wow! Can believe how quickly the weeks have gone by!
Feeling greatfull for Caroline developing this beautiful lifestyle program!
Fitness family have a wonderful day!!
❤️🏋️‍♀️💪🏻🇨🇦

Diane

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
4010 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

Dumbbell Tempo Squat

3 sets
10 reps
controlled tempo
60s 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
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

W4/D1 Home - Quad Focused (RPE 9)

I really feel I’m making progress in my weight training because of videos like this one plus all of the daily and continuous reminders that help keep me focused on my form, my weights, and so much more!  I LOVE THIS APP SO MUCH!!!

Welcome s refresher on total body tightness. 😉

Kathy McCabe

Doris

W1/D0 🎉 Introduction to Training Block 3

Lisa B🇨🇦

Thanks for your excitement!  It helps my tentativeness 😁

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

Cheryl

Back at it and absolutely love the workout 🏋️!

Challenging but good. Really working on form and tempo.

W1/D1 Home - Quad Focused (RPE 7)

W1/D2 Cardio

I really tried but I can’t manage even 1 bear crawl. Any substitute suggestions that would move me forward to be able to do them?

Mary

Tara Lucas

Did great until the bear crawls. I will work on them later today.

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

Forgot to slide the toggle over yesterday….again!!! I did my cardio yesterday!!

W1/D3 Cardio

One set done as per Caroline’s instructions this week. Slowly getting back into it.

Rachael 🇹🇹 🇬🇧

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

Forgot to check off yesterday. Had a good session on my exercise bike, lots of housework and running errands.

My active rest day was yesterday, but I forgot to slide the toggle over so it looks like I missed a day.  Today is a workout day for me!  Yay! 🏋️‍♀️

Yay, 15 mile bike ride in beautiful Colorado.  Hottest Sept on record!

Amy Kuark

W1/D4 Active Rest Day

Loving getting back to running again🙌🏼

W1/D5 Cardio

Getting used to feeling safe as I lean way back using my Susie son trainer to do pull ups!  Bit by bit!  Yes!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Have to finish core superset after finding the right spot to do the last one.

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

W1/D6 Cardio

Jamie

Done! Those stability ball curls were a challenge but had a great workout.

Wow!  Proud of myself for getting this done today!  I really enjoyed it!  We came back from upstate today and I’m once again, working out later in the day…not my preferred time… but I did it!! And im sooo glad o did!  I also got my cardio done!  And I’ve already got 14892 steps!!! Yippee!!!

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

Walking by the Crowsnest River - 7,500 steps on a Sunday afternoon! 😁🏔️

B3 W1 D7
Run and stretching 
Active rest day!
❤️💪🏻🏋️‍♀️🇨🇦

W1/D7 Active Rest Day

Thanks, Caroline! Your Monday encouragement rocks. And I'm loving every moment of this app, especially your uplifting words at the start!

I just love how encouraging you are to us! Thank you so much for this app!

Wanda 

W2/D0 👊 Intro to Block 3 - Week 2

W2/D1 Cardio

Not going very low on the vosack lunges, but will let many knees get stronger and then hit by bit I’ll go lower in my lunges

Better on most, Cossack range of motion could be better. Great workout!

W2/D1 Home - Quad Focused (RPE 8)

W2/D2 Cardio

This old bear will stir the pot but will not crawl backwards! I’m practicing coordination by crawling backwards on my knees hoping that helps.

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

Walked home from my class on 29th street …up 79th street ..that’s 59 blocks and 20 city blocks = 1 mile!!! Plus crossing over avenues!!! Great walk through my wonderful city! Especially with all the marathoners walking around with their medals 🏅 hanging around their necks!  Inspiring!!

Leveling up doing 20 minutes of cardio a day notice a big change in sweatiness and improved endurance.

W2/D3 Cardio

Loving this workout!  🏋️‍♀️ Live glute exercises!  And the movement of these shoulder exercises feel good on my sore left shoulder!  💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

I love that it increased my reps based on previous workouts!

Ashlee

Kerri

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

Long brisk walk. So good for my mental health.

W2/D4 Active Rest Day

W2/D5 Cardio

That was really good!! Shakey arms!!! Happily, and surprisingly, I noticed that in addition to more muscle showing up on my arms, I’m seeing less and less crepe skin on my 74 year old arms!  I didn’t have high expectations for that and actually forgot about it!!!  Bonus!!!!!

Betsey Pelczar

Sharon

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

W2/D6 Cardio

Great. Would love to be able to click on a button during a specific exercise to see an alternative move - especially while nursing injury.

Loree

Did great until the stability ball hamstring curl. I had to fight to keep it from running away!

Loved this workout!  🏋️‍♀️ I could do glutes as hamstrings every day!!!!

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

Moderate session on exercise bike, moving furniture and shopping in big box stores.

I swapped my workout today for a rest day…..but I’ve been out walking and getting lots of steps in…..needed today to recover from last night..

W2/D7 Active Rest Day

B3W3 focus = form + progressive overload + range of motion! 💪💗

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Great workout. I was able to add weight, reps or better range of motion to most of it.

One day I hope to love quad day.  These are a killer.

W3/D1 Home - Quad Focused (RPE 8.5)

W3/D2 Cardio

Still a lot of problems with the bear crawl. The rest was great.

When your coach teaches you how to train smarter!! 🙌💗💪

B3 W3 D2
Busy time of year with Christmas and my daughter’s wedding December 30th
In the past I would have made excuses, I know by forming good habits has made me stay healthy and focused on all my tasks at hand.
Thank you Caroline and fitness family I couldn’t have done this without you ❤️🏋️‍♀️💪🏻🇨🇦🙏

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

W3/D3 Cardio

Not much progress but I feel confident about my form and tempo.

Sorry I type 1 star by error, this is a five star without any doubt.

Rosa

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

Beautiful day here in upstate NY!  Have 15,332 steps so far on my active rest day!!! Yippee!  I hiked around lake Minnewaska!

B3 W3 D3
Had to take active rest day today!
Glute workout tomorrow 
❤️🏋️‍♀️💪🏻🇨🇦

W3/D4 Active Rest Day

W3/D5 Cardio

B3 W3 D5
Workout ✅
Have a beautiful weekend!!
❤️✅🤣🇨🇦

Feeling pain in elbow with bicep curl so stopped. Feels like a tendonitis. What can I sub to get a bicep workout that would be kinder to that tendon(?Tennis elbow feeling)? Thank you. Not sure you’ll see this message

lois

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

W3/D6 Cardio

I really love this day!  Love how strong my glutes and hamstrings are becoming!!!

B3W3 is done!!🥳 Added a set to the superset and can’t stand straight 😂💪🏼💪🏼💪🏼

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

I switched my active test day to today as I’ve been traveling

B3 W3 D7
Active rest day
2 hours playing pickleball. 
Planning next week workouts as my daughter’s wedding is December 30th and I need to stay on track. Writing out my busy schedule which will include my new workouts may have to double up on a couple of days but I’m determined to stay on course

W3/D7 Active Rest Day

Yay!!!! Last week of block 3!  I really love this block!

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D2 Cardio

Just rejoined after months. First home gym WO and it was a challenge! Great to have Caroline in the basement on my shoulder!

Kate

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

W4/D3 Cardio

I like this day and am excited that I’m pushing my weights up!  My sore left shoulder seems to really benefit from these exercises…the first set feels tough, my shoulder is sore, my movement can be wobbly, but then I find my stride and I’m glad to do the next two sets!  💪💪💪💪

I’m still unable to increase the weights for the overhead press and chest flies, but I could do more reps. That’s an improvement.

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

B3W4D6
Active rest day!
40 minute walk on tread! Couldn’t run twisted knee yesterday on the ice!
Merry Christmas ☃️🎄❤️
Have a wonderful day with your family!
❤️🏋️‍♀️💪🏻🇨🇦

W4/D4 Active Rest Day

Cardio in Riverside Park along the Hudson River!  Average pale rate 114, max hear rate 141 for 41 minutes!

W4/D5 Cardio

Got a very late start, needed a big mindset shift to get it done, but I did it!!! And actually, I love arm and back day!!!💪💪💪💪

Feeling totally back to normal after being in a very short slump 😍💪💪

W4/D1 Home - Quad Focused (RPE 9)

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