Name: Playbook - Caroline Drury - W4/D1 Quad Focused (RPE 9)
Uploaded: 2025-10-13T05:44:41.043Z
Duration: 45 min
Description: W4/D1 Quad Focused (RPE 9)

Lisa

The days you don't want to show up, do it! Went up on weights/reps. So glad I showed up! ❤️

Amanda

Great!  I loved pushing myself on last sets of 15 to see how much weight I could do!💪🏼

Kimberly Yamamoto

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

3 sets
30-60s hold
60 seconds rest

- Sit against a wall with your legs and hips bent at 90 degrees, holding a single dumbbell in a goblet position
- Hold this position for the desired time

Dumbbell or Kettlebell - 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

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
8 reps on each side (16 total)
controlled tempo
60 seconds rest

- Position the bar across the front delts, 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

A list of substitutions is below if the barbell front rack split squat is not available to you or too advanced for your current abilities:

1. Split squat with the bar on your back
2. Smith Machine front rack split squat
3. Smith Machine split squat with the bar on your back 
4. Dumbbell front rack split squat
5. Dumbbell split squat with the weights in your hands at your side
6. Single-leg leg press

Barbell - 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 - Banded - Lateral Walk 
8 reps on each side (16 reps total)
controlled tempo
No rest; go directly onto B

B - Machine - Leg Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down, and toes pointed forward

Banded - Lateral Walk

3 sets
15 reps 
controlled tempo

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower the weight slowly

Machine - Leg Extension

Quad-Focused Superset 1

W4/D1 Quad Focused (RPE 9)

Excited about starting this. I love the “newness” of each block.

Bonnie McDonald

W1/D0 🎉 Block 8 - Introduction!

Doris

W1/D1 Cardio

Wow!  15 reps is something else!  This first round whipped my 🍑

Tina

A little scared when I started, but managed it pretty good

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Used Smith Machine for bench presses today because that’s all I had to work with…got it done.✅

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

W1/D3 Cardio

Good.  Worked with what I had…still got a good workout.😎

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Felt great!  W1 of Blk 8 in the books!💪🏼 loved this work out and glad I saved it for the weekend so I could give all my focus and time!

Struggling with 15 reps of chin ups 😂
Had to do 5+5+6 reps to get to 15, repeat 2 more times 🙃

Lydie

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

W1/D5 Cardio

W1/D6 Cardio

I love this Glute/Hamstring workout Caroline & it’s efficient

Wow. That was a butt kicker in the sneaky kind of way!

High rep ranges for deadlifts are no joke🫠.

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Omg!  Increasing the reps is a real quad killer!  Loving it!

Shallen

Brace breathing tip made all the difference!

Jennifer

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Couldn’t bench press today with bar, but got it all done.🙃

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

W2/D3 Cardio

I increased weights for almost everything except lateral raises. Tough! 
Can’t believe I am struggling with 10# 😃

A tad weaker on booty machine (barbell hip thrusts) since my quad strain, but I’ll get back strength soon enough.  Also, I’m learning to switch out lifts for a bit more challenge.  So fun!! Thanks for the formats!!🤗

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Why do I have such a hard time with chin ups all of sudden? 😅
Got it done ✅ anyway

Hard today😭. Tried to talk myself out of most of it, but pushed through so I could check the boxes.

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

W2/D5 Cardio

W2/D6 Cardio

Love hearing your coaching in my ear every morning!

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Quads are burning!!!  The increase in reps with slightly lighter weight is killer!

Hearing you in my ear while increasing weights is such a help!

I remember the first time doing barbell split squats on the Smith machine & I thought I was going to die.😵‍💫. The bar was heavy, the grip was awkward & I wasn’t too flexible…today I probably could’ve gone heavier by last set.🤭
I’ll bring it up a couple of pounds next week.😤

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I didn’t see my notes in the previous logs - are they somewhere else?

So good today!  I haven’t bench pressed the last two weeks because gym has been crazy busy.  Today I could AND had my son spot me & I pressed 65 for 5 reps.😱. Take that stupid pull ups🤨. 😂😂😂

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

W3/D5 Cardio

W3/D6 Cardio

Was debating getting in there today…well I did and I feel great!  Happy Sunday everyone!💪🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

W4/D2 Cardio

Scrappy…upper body needs lots of work, but definitely a little stronger.

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

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

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

W4/D5 Cardio

W4/D6 Cardio

Made it thru block 8!  Now to go to my logs and see the bk 1 v bk 8 comparison… stay tuned

W4/D1 Quad Focused (RPE 9)

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