Name: Playbook - Caroline Drury - W4/D1 Quad Focused (RPE 9)
Uploaded: 2025-10-13T05:51:06.289Z
Duration: 45 min
Description: W4/D1 Quad Focused (RPE 9)

Had better balance with the split squats but my quads are still🔥🔥

Lisa B🇨🇦

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

2 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

Weight Plate - Squat with Press

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

- Stand with feet shoulder-width apart, holding dumbbells
- Lower into the bottom of a squat pushing your hips back and down
- Pause for one to two seconds at parallel (or as close as you can get to having your thighs parallel with the floor)
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should align with your second toe; don't let your knees collapse inwards!

Dumbbell - Paused Squat

3 sets
10-12 reps total 
controlled tempo
60 seconds 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

3-4 sets
10-12 reps
controlled tempo
60 seconds rest

- Stand with feet inside shoulder width apart, holding the TRX for assistance
- 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 throughout the exercise

Suspension Trainer - Narrow-Stance Squat

3 sets
10-12 reps each side = 20-24 reps total
controlled tempo
60 seconds rest

The kickstand squat is a unilateral lower-body exercise that targets the quads, glutes, and hamstrings while improving balance and stability.

How to Perform:

1.	Stand with feet hip-width apart, then step one foot slightly back, keeping the toes on the ground and heel raised.

2.	Distribute most of your weight on the front leg; the back leg provides light support.

3.	Lower into a squat by bending your front knee while keeping your chest upright and core engaged.

4.	Descend until your front thigh is parallel to the ground, then push through the front foot to return to standing.

5.	Repeat for reps, then switch sides.

Maintain control throughout and avoid shifting too much weight onto the back leg.

Dumbbell - Kickstand Squat

W4/D1 Quad Focused (RPE 9)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

Doris

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Yay!!! Love this workout!  🏋️‍♀️ love how my quads are getting stronger!!!

Deb Stanton

Split squat followed by sissy squats. Yikes🔥🔥🔥🔥

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Oh wow!  Tortuous plank and dead bug!!! My weak abs are really in need of these two…even if they’re hard!!!

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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

W1/D3 Cardio

Those 6ways are definitely no joke  Enjoyed this w/o !!😅

Polly

Love these workouts and the video demos of each move. So helpful and motivating. It is like I am working out with Caroline in real time.

Bonnie McDonald

This is a great routine Caroline!  Love it!! 💗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

W1/D5 Cardio

Went for a run..🏃‍♂️ Week 2, Day 2 of running app

W1/D6 Cardio

Not my best workout after little sleep. Glad I showed up and did my best.

W1/D6 Hamstrings & Glutes (RPE 7)

I ran today on the Rail Trail with my puppy dog! So I decided to switch my workouts and take an active rest day today

W1/D7 Active Rest Day

W2/D1 Cardio

Grateful for modifications and a community here encouraging me to be consistent regardless of modifications needed.

Those split squats! Still hard but really good form today🏋️

Yay!  Quads getting stronger !!🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

W2/D1 Quad Focused (RPE 8)

Call me cyclehappy! Let's ride! 🚵‍♀️

Kathy McCabe

W2/D2 Cardio

Shakey arms!!! Yes!! 💪 💪💪💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W2/D3 Cardio

Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

Karen Kay 🇺🇸

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

28 min weight-loss program -1.0 to 3.0 inclines ✅

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

50 minute mountain walk 😁🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

Really didn’t feel like working out AT ALL, so I decided to do the day 1 quad focused workout because I like it!  Yay me!  I got it done!!!🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️

I love quad day!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️❤️❤️❤️❤️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wow!  Those dead bugs and planks are killers but I got them done!!!

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

W3/D3 Cardio

I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

Rosemarie

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

Went for a run!  🏃‍♀️ week 3, day 2 of the Just Run app!!! I’m really loving running again!!!

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D2 Cardio

Oh man…..those planks!!!!!! Got it done!!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W4/D3 Cardio

Yay!  I got it done even though hip thrusts and 6 way shoulder complexes are definitely NOT my favorite!!! I know how great they are for building muscle and that comes first!!!!

W4/D1 Quad Focused (RPE 9)

Community

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