Name: Playbook - Caroline Drury - W1/D2 Chest, Triceps & Core (RPE 7)
Uploaded: 2025-12-14T18:05:15.927Z
Duration: 45 min
Description: W1/D2 Chest, Triceps & Core (RPE 7)

Lesson learned. Too much momentum and bear crawls don’t mix 🤓

Dolores Funk

Shallen

Christine

Raelyne

Sharon De heer

Patricia Pinto

I think I’m getting a bit stronger with my bench press.🙃

Kimberly Yamamoto

Tina

Karen

I’m a disgrace to bears everywhere 😂

Christy

Naoual

A workout dedicated to the chest and triceps, and finishing with some core work.

3 sets
10 reps
controlled tempo
45 seconds rest

-Anchor the band behind you at chest height and hold one end in each hand.
-Step forward to create tension, arms extended slightly bent at the elbows.
-With a slight bend in your arms, bring your hands together in front of your chest in a wide arc.
-Squeeze your chest at the top, then slowly return to the starting position with control.

Banded - Chest Fly

2 sets
6 reps
4010 tempo
90s rest

- All regular cues for the traditional bench press apply here! 

-The purpose of this is to get you trained to get and stay tight and in control throughout the movement of the bench press
 
- This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific element of the bench press: movement control of the bar.

- Lay on the bench, lats engaged and feet sturdy on the floor

-Take a big brace breath in at the top, tighten your core, pack your lats, and drive your legs into the ground during the entire motion

- Lower weights to your chest very slowly, with a three or four-second count

- Press the bar back up

🚨 If you cannot do a barbell bench press, please feel free to substitute this with: 
- Dumbbell Tempo Chest Press
- Smith Machine Tempo Chest Press

Barbell - Tempo Bench Press

3 sets
10 reps 
controlled tempo
60 seconds rest

WARM-UP SETS:
-Warm up to a working weight, then perform the following reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range should 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 rep at 90% of your working load

EXERCISE DESCRIPTION:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press the bar up, engaging your chest

**For more thorough guidance on the bench press, please watch the expanded explanation in the Strength Training 101 course. 

SUBSTITUTIONS:
1. Smith machine bench press
2. Dumbbell chest press

Barbell - Bench Press

4 sets
20 reps
Controlled tempo
60s rest

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to slowly return to the starting position

Cable - Straight-Bar Tricep Pushdown

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

In this superset, you will do:

A - Bodyweight - Bear Crawl
10 crawls forward + 10 crawls backwards = 1 set
controlled tempo
No rest; go directly onto B

B - Stability Ball - Stir-the-Pot
10 stirs clockwise + 10 stirs counter-clockwise = 1 set
60s rest, then got back to A

Repeat this superset 3 times.

🚨 10 crawls forward + 10 crawls backwards = 20 total per set 

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bodyweight - Bear Crawl

🚨 10 stirs clockwise + 10 stirs counter-clockwise = 20 total per set

-Assume a plank position with your forearms resting on a stability ball.
-Feet/legs are shoulder-width apart.
-Slowly rotate the arms clockwise for the assigned number of repetitions.
-Repeat for the desired number of repetitions in the opposite direction (counterclockwise).

Stability Ball - Stir-the-Pot

Core Superset 3

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

Tara Lucas

W1/D0 Mindset Focus: Balance & Homeostasis

W1/D0 Nutrition Focus: Snack Upgrade

W1/D0 Understanding Tempo

Kate

Love your technical descriptions! I’m excited to try the new block.

Amy Kuark

CHERYL

W1/D0 🎉 Introduction to Training Block 3

Yay!!! So excited to start a new block 😊

Cherrie

Looking ahead and looking forward to learning this week!

Nicole

W1/D0 👊 Intro to Block 3 - Week 1

W1/D1 Cardio

My legs might be short but they are strong and this is my most fav workout so far. Loved it.

After having two bad falls last year, I am not confident of the last exercise (the step ups) and the Bulgarian split squat.

Jamie

Wow, those Bulgarian split squats!  Got it done💪🏼

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

W1/D3 Cardio

stacey sloan

W1/D3 Glutes & Shoulders (RPE 7)

Walk 6000 steps total steps as clearing an overgrown bank 20,000 steps in total

Michelle

W1/D4 Active Rest Day

Getting uncomfortable 😂😂🙈
Enjoying new challenges and getting out of my comfort- did blk 2 twice!

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

Clearing steep bank, racking, wheelbarrowing leaves debris and filling trailer. 1-4 pm

W1/D5 Cardio

Afternoon walk - it’s getting chilly here, winters coming! 6500 steps.

W1/D6 Cardio

Anita🇨🇦

So good. Love these combo leading up to each other!

Renee

W1/D6 Hamstrings & Glutes (RPE 7)

jeannie

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Building Awareness

W2/D0 Nutrition Focus: Eat Without Screens

Looking forward to picking up the tempo this week.

Doris

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Quad focus workout has my legs quivering! What an excellent app!

Helen

Awesome workout love the side to side movement

Jennifer

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Kirsten

Whew!  Going to feel those core exercises later!! 👍

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

Added 5 min for 20 min cardio - feelin good!!

4000 steps - done but need to do another 30 mins this avo!

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

Walk around Chinook Lake to Alison Waterfall @ 11 am - 1hr 58m & 10,000 steps done!

W2/D4 Active Rest Day

Yay!! Great workout - May have been too aggressive w some barbell weights: and found the machine to do Paloff movement!! Yay! 😁

Couldn’t do hanging shoulder exercise but I’ll get there!

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

W2/D5 Cardio

W2/D6 Cardio

Such a good workout especially coming back after Christmas.break!  Back at it!

Hot darn Deadlift day!! Block 3… feeling strong and now that I’m sitting in my car I can look back and say Thank Gosh It’s Done for today!! 😂🏋️‍♂️🏋️‍♂️🎉✅

W2/D6 Hamstrings & Glutes (RPE 8)

Mountain walk to Saskatoon Mountain summit - 9.14 km, climbed about 1,200 feet (387m), 3 h 45 min including rests, 20,000 steps!  Done for today: time to warm up the BBQ for burgers & the hot tub for a soak! Yay! 🏔️

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Check-Point

W3/D0 Nutrition Focus: Weekly Meal Prep Lite

Diane

suzi

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Another stellar Monday leg day!!
Elated how far my squats have come in 11 weeks!🎉🏋️‍♂️🎉🏋️‍♂️🎉❤️
What a great app!!👍🎉✅

Excellent w/o!! No substitutions today ! Yay!! 🥳🎉

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I absolutely detest the bear crawl/stir the pot as a finisher, hahaha. May need to do them up front so I get them over with.

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

W3/D3 Cardio

Your app is the best! Live getting to the gym with a well thought out plan. TY

Tamara

Great!! Getting the hang of these - used Hip thrust machine instead of barbell

W3/D3 Glutes & Shoulders (RPE 8.5)

Love me a good rest day!!
Thank you for scheduling it in

W3/D4 Active Rest Day

TGIF!  That one was tough today but I DID IT!💪🏼

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

W3/D5 Cardio

W3/D6 Cardio

Phew!! Did the deadlifts, the Romanian deadlifts … with the 35 lb bar And 10 pound weights!! Yay!!

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

Community

More workouts from Caroline Drury