Name: Playbook - Caroline Drury - W4/D1 Quad Focused (RPE 9)
Uploaded: 2025-07-17T09:37:46.387Z
Duration: 45 min
Description: W4/D1 Quad Focused (RPE 9)

Love this day….step ups always a humbling reminder of the differences in my leg strength
and balance!  Getting better and better!!

Deb Stanton

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

*You can use a dumbbell or a book for this exercise at home instead of a weight plate
--
3 sets
10 reps
controlled tempo
45s 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

Weight Plate - Squat with Press

3 sets
8 reps
controlled tempo
60s rest

- Stand with feet shoulder-width apart, holding a dumbbell
- 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 toes; don't let your knees collapse inwards!

Dumbbell - Squat

3 sets
10 reps 
controlled tempo
60s rest

- 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

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

In this superset, you will do:

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

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

Repeat this superset 3 times.

Dumbbell Split Squat begins in a split stance, with one foot forward and one foot back, staying on the ball of the back foot, with dumbbells hanging down by your sides. 

To initiate the movement, begin to bend into both knees, lowering the back knee to the floor. Then, extend both legs to come back up to the starting position.

Dumbbell - Split Squats

-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 6 - Home

W4/D1 Quad Focused (RPE 9)

Doris

Yay! Made it to Block 6! I just enjoy these workouts like none other.
Love this Ap!!!!!!

Julie

W1/D0 🎉 Block 6 - Introduction

W1/D1 Cardio

Yes!  Love these!  Focusing on getting strong quads to help my weakish knees …..from years of running without doing leg exercises to get the muscles around my knees and quads stronger!  Excited!

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Kathy McCabe

I love the kettle ball carry exercise - to not be a hunched over little old lady!! 💗

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

W1/D3 Cardio

Amy Kuark

Polly

W1/D3 Glutes & Shoulders (RPE 7)

Snow and ice removal. I’m tired of winter!

Swapped out my active rest day for today!  No heat in our building for five days, but today lots of workmen installing a temporary boiler!  Yay!  This is life in NYC with its very old buildings!!! But I still love it!!!

W1/D4 Active Rest Day

Enji

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

I always give Coach Caroline ⭐️⭐️⭐️⭐️⭐️!  The workouts are so awesome! 😎

Karen Kay 🇺🇸

W1/D5 Cardio

W1/D6 Cardio

Switched days to give my very sore left shoulder another rest day.

Used the barbell for deadlifts - need to get used to it vs dumbbells, especially for my lower back 🙃

W1/D6 Hamstrings & Glutes (RPE 7)

Took my 2nd rest day of the week today as I was traveling.  Cant wait to workout tomorrow!!! 🏋️‍♀️ 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Whoa - major ACTIVE rest!!  Hiked the Jelly Mold (a volcanic cauldron) - 4 hours (including big rests), up 1800 feet, about 10 km (20,000 steps!) … glad to have a hot tub soak this evening!

W1/D7 Active Rest Day

W2/D1 Cardio

Great workout!  🏋️‍♀️ heart rate up!  Sweating!  🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Oh boy! Hard today for some reason. Last set especially! But glad I did it!!

W2/D1 Quad Focused (RPE 8)

Cardio on the promenade along the Hudson…42.5 minutes

W2/D2 Cardio

Ok….struggling with bench dips…never my favorite… and I’m not able to do a regular push up yet so the banded ones really stress my left sore shoulder..so I do incline without the bands. 🏋️‍♀️💪🏋️‍♀️💪

Improvement in my tricep dips. I’m getting stronger💪🏻

👍🏼💪🏼💪🏼 Swapped D1 with D2 today, love the flexibility this app provides 💕

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

Cardio across Central Park to meet up
With Marc!!

W2/D3 Cardio

Did block 5 glutes and shoulders instead of this one which I found too challenging.  There’s always a way!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💯

I started late so only did 2 sets of the circuit. 3 sets next time.

Wow!  This workout was challenging for me today. I am so glad I did it and finished!  💪

Arlis

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Yay!  Loved this workout!  🏋️‍♀️ I’m very keen to grow my back muscles!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I didn’t feel like a workout today but discipline won the day. I feel energized after the workout!!

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

Walk to & from the Exercise Hale & 15 min on the treadmill @ 3.5!! Yay!

W2/D5 Cardio

This was yesterdays cardio…forgot to slide the thing

W2/D6 Cardio

Found it tough today but I made it! Some days are like that.

W2/D6 Hamstrings & Glutes (RPE 8)

Yikes!  Took my second active rest day… I will need to be vigilant and get 5 workouts done in a row!!! I can do it!!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🙃🏋️‍♀️💪

37 min on the treadmill tonight 👍🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

I had to rely on discipline today. No real progression but the workout is done and that’s what matters.

I love the step ups because it makes me aware of my weaker side!  I have to REALLY focus when I do these!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

It always amazes me how much I Love these workouts. And they can be hard!  For some reason I find this Ap and Caroline’s plan something I can stick to.  That says it all to me.

W3/D1 Quad Focused (RPE 8.5)

Cardio on the promenade along the Hudson!  Super cold!  (But not as cold as Caroline’s cardio in Canada!!🇨🇦)

W3/D2 Cardio

Did Block 5 chest,triceps and abs instead of this one - better for my very sore left shoulder

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

W3/D3 Cardio

Did black city 5 shoulders day in place of this

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Got it done!  Really like back day!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

😊 great way to start the day. #strongerthanyouthink

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

W3/D5 Cardio

Great time on the treadmill looking at A’Bay!! 😁🌊💗

W3/D6 Cardio

Got it done!  Yay!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Wendy

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Great! Curious as to why there are no designated core exercises this block-are we meant to add in our own? Thank you!

Laura

W4/D2 Cardio

Yay!  I almost was going to switch today for a lower body because of my very sore shoulder. But I’ve been doing LOTS of stretching for it..every day!   And it’s really making a difference!  I’ll do stretches for my shoulders before and after my workout!  🏋️‍♀️ onward and upward!!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I love this workout. I need to get a  med ball and some 30lb weights. #strongerthanyouthink

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

W4/D3 Cardio

Did block 5 shoulders day in place of this one

Fabulous workout as always. This one is a tough one but I feel so accomplished afterwards, and the results are there. 🙏😊

W4/D3 Glutes & Shoulders (RPE 9)

Mondays are my big day so I always take my active rest day today…..BUT I d it d my cardio and 14,000 steps!!!

W4/D4 Active Rest Day

Yes!!!  Great workout!  🏋️‍♀️ Love working out with VmCarolines voice in my ears and watching her very detailed instructions! ❤️❤️❤️🏋️‍♀️💪🏋️‍♀️ 💪 🏋️‍♀️ 💪 🏋️‍♀️💪💪💪💪💪💪💪💪💪💪💪💪💪

One of my favorite workouts!  Thks Coach! 💪🏻

I love how strong I am becoming.  When I go to the grocery store and when I buy too much and I only took a basket and I’m able to lift the basket off the ground and carry the basket without being winded or my arms and back getting sore,I know I’m getting stronger.

W4/D1 Quad Focused (RPE 9)

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