Name: Playbook - Caroline Drury - W4/D1 Quad Focused (RPE 9)
Uploaded: 2024-04-03T15:56:46.234Z
Duration: 45 min
Description: W4/D1 Quad Focused (RPE 9)

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

3 sets
10 reps
controlled tempo
Rest 45s

Goblet Squat begins in a tall standing position, with feet slightly wider than hip-width apart, toes pointed out, and a kettlebell or similar implement held at the chest. 

To initiate the movement, bend the knees forward and out as you sink the hips back and down, keeping the spine vertical as you lower down until the thighs are parallel to the floor or lower if your range of motion allows. 

Then, drive through the heels to extend back up to the starting position.

Goblet Squat

3 sets 
10 reps (switch hands for dumbbell at rep 5)
controlled tempo
rest 60s

- 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 Suitcase Squat

A "giant set" is exactly the same concept as a superset but with more than two exercises. This giant set has three exercises. Do the prescribed exercises one after another. 

In this giant set, you will do:

A - Suspension Trainer Squats
10 reps 
controlled tempo
No rest; go directly onto B

B - Dumbbell Leg Extensions
10 reps 
2012 - 2s pause at the top
No rest, go directly onto C

C - Kneeling Sissy Squats
10 reps 
controlled tempo
60s rest, then got back to A

Repeat this giant set 4 times.

Perform a squat with a suspension trainer.

Suspension Trainer Squat

2012 tempo - mind the 2s pause at the top!

- 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

- 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 Giant Set 7 (Home)

W4/D1 Quad Focused (RPE 9)

Wendy

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

When will bench dips ever get easier ?! 😅

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Arms and shoulders on fire  🔥.  Awesome workout!

4 sets are exhausting, shoulders especially on 🔥!! 💪🏼💪🏼

W4/D1 Quad Focused (RPE 9)

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