Name: Playbook - Caroline Drury - W4/D1 Quad Focused (RPE 9)
Uploaded: 2024-10-10T14:56:44.836Z
Duration: 45 min
Description: W4/D1 Quad Focused (RPE 9)

Kate

I took my time today with Squat Plate Press and BB Squats, thanking my body for the progression I developed in the last 3 weeks. I felt “sadness” as this was my last set with this particular sequence….Sitting in Gratitude for the ability to SQUAT like a BOSS!🎉🏋️‍♂️💪🙏🏻❤️🎼✅🫀

jeannie

Hard today but maybe not enough fuel yesterday?!

Sharon De heer

Patricia

Mostly done - first time back doing legs!!

Amanda

Karen

Suzy

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Hold the plate near your chest
- As you squat down, press the plate forward, making sure to keep your chest broad, open and proud; do not let your shoulders round forward
- As you stand, bring the plate back to your chest

Squat with a Plate Press

2 sets
6 reps- pause for 2 FULL seconds at the bottom position at parallel
tempo 2211
rest 90 seconds

-Warm up to a working weight, but your working weight 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 part of the squat > The purpose of this is to get you trained to sit tight in the "hole" of the squat (parallel), and build up strength and confidence getting out of the bottom of the squat.

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
- take a big brace breath in at the top, tighten your core and squat - keep holding your breath! 
- Lower into the bottom of a squat pushing your hips back and down
-PAUSE for one to two seconds
- stand up, let go of your breath. This is one rep.

**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 paused squat is not available to you or too advanced for your current abilities:

1. Barbell paused box squat
2. Smith Machine paused back squat
3. Smith Machine paused box squat
4. Low bar paused cable squat 
5. Cable belt paused squat
6. Hack paused squat
7. Dumbbell paused squat
8. Dumbbell paused box squat
9. Goblet paused squat
10. Goblet paused box squat 
11. Paused leg press
12. Smith machine paused adapted leg press

Barbell Paused Squat

3 sets
10-12 reps
controlled tempo
60 seconds rest

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
10-12 reps
controlled tempo
60 seconds rest

- Sit down on the machine and place your legs on the platform directly in front of you at a narrow foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you 
- Make sure that you do not lock your knees; keep "soft" knees 
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

MACHINE NOTE: this exercise can be done on any leg press machine. Some machines have you seated as opposed to lying on your back like I am here. This is totally ok! Any leg press will do.

Narrow Stance Leg Press

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

In this superset, you will do:

A - Front Foot Elevated Split Squat
10-12 reps on each side (20-24 total)
controlled tempo
No rest; go directly onto B

B - Kneeling Sissy Squat
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Set up in a split stance with your front foot elevated
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

SUBSTITUTION: if this is too much pressure on your knee, you can instead do a suspension trainer-supported reverse lunge or a dumbbell reverse lunge.

Front Foot Elevated Dumbbell Split Squat

- Kneel with your knees and feet slightly wider than your hips
- Squeeze your glutes HARD, and maintain a tight core
- Slowly lean your upper body back as far as possible without bending at the hips
- Engage your quads to lift yourself forward to starting position

Kneeling Sissy Squat

Quad-Focused Superset 2

W4/D1 Quad Focused (RPE 9)

Thank you for the invitation to reach out 💗

Doris

thank you so excited to start B2 feeling stronger day by day

Diane

Lydie

W1/D0 🎉 Introduction to Training Block 2

W1/D0 👊 Intro to Block 2 - Week 1

Yes HIIT=5 mins on bike
10 min w/HR 111-128 sustained👍👊

I’ve been absent for too long.  Back at it today. 🙏🏻

Jill

April

W1/D1 Cardio

Aimee

Jennifer Poulain

Jamie

W1/D1 Quad Focused (RPE 7)

Tara Lucas

Did 20 mins yesterday morn but forgot to check off. Elevation 3 speed 6.0 heart rate 119

W1/D2 Cardio

Anita

I’m so uncoordinated 😩
Made it through and feel so energized

Stephanie

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

Great workout today.  I’m starting to love the stairmaster again.🤩

Kimberly Yamamoto

W1/D3 Cardio

Caroline

Cherrie

W1/D3 Glutes & Shoulders (RPE 7)

Perfect day for a 2 mile walk with my sweet pup, Saki.🐶😎

Happy Thanksgiving USA friends! Grateful for this app and building consistency into my routine!

Teresa

W1/D4 Active Rest Day

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

Got it done with 5 minutes left before gym closed.👍🏼

W1/D5 Cardio

W1/D6 Cardio

Dolores Funk

Holy heck that was a tough one.  Loved it though!

Shallen

W1/D6 Hamstrings & Glutes (RPE 7)

Skiing whole day, the day ( and the snow) couldn’t be any better 🤗

W1/D7 Active Rest Day

Cheryl

Love this. Such a great message... here we go Week 2!

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Such a great quad burner workout.  This sissy squats look easy but wow do they ever burn!

Back at it real slow, taking it easy on that knee.

Tina

W2/D1 Quad Focused (RPE 8)

So glad cardio is back in my workouts.  I feel so good when I finish!😎

W2/D2 Cardio

Bonnie McDonald

Patricia Pinto

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

W2/D3 Cardio

It is good to be back working with your app

Gym is not intimidating anymore…at least not this week!😎

W2/D3 Glutes & Shoulders (RPE 8)

Nicole

W2/D4 Active Rest Day

Last set challenging. Planks stronger on right side.

Hi!  It was great!  But I lost all my comments.  There was some kind of error.  Anyway it was done!!

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

Lisa

W2/D5 Cardio

W2/D6 Cardio

Feeling guilty only did half the workout. Had bad flu for last two weeks and I felt so tired lifting weights today.

Love this set! Struggled with the leg curls though…had to lower the weight right down

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

Love the weekly encouragement and goal setting!!

Raelyne

Just what I needed to hear! Thanks coach❤️

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Awesome way to start the week🎉
1% better🏋️‍♂️🥰❤️

Was not sad to see this one finished 😰.  Increased weight on a couple of lifts…paused squats & leg press.👍🏼

W3/D1 Quad Focused (RPE 8.5)

Thought I’d only do 15 min, but did 25.

W3/D2 Cardio

Wowzers….those planks are a killer after all those push-ups 
💪🏼😅

Inga

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

W3/D3 Cardio

Wow the barbell overhead press is a full body workout!! 💪

Amy Kuark

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Michelle

I call this workout my “Wolverine Day.”
‘nuf said…😆😆🏋️‍♂️🎉

Planos will be the bed of me!  But making it happen!  TGIF fitness friends!

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

W3/D5 Cardio

W3/D6 Cardio

Awesome workout. Now to stretch/ warm down

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Block 2 has really super-charged something in me! I am def leveling up🎉🏋️‍♂️. Looking forward to Week 4 and RPE 9💪💪

I am so excited for this week. I’m loving this process and so thankful for your guidance on my journey.

W4/D0 👊 Intro to Block 2 - Week 4

Beautiful holiday and a 15 mile bike ride!

W4/D1 Cardio

W4/D2 Cardio

Loved the efficiency of the flow in this routine. I increased weights too.

Fun watching Caroline’s video during plank. Makes it waaayyyy more fun🤩

Just 2 sets today - keeping the habit!!🌸

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

W4/D3 Cardio

Legs sore today, energy low… nutrition off a bit.. feeding times askew last 3 days

Today's 6-way shoulder complexes were incredibly challenging. I had to lower my weights but still managed to complete all three sets of twelve reps.

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

1% better!🎉🏋️‍♂️
Keeping those promises to myself❤️🙏🏻

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

Catching up from last week, so no active rest day; instead, steady state cardio after back & biceps today.👍🏼
No work this week, so getting extra rest anyway.😎

W4/D1 Quad Focused (RPE 9)

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