Name: Playbook - Caroline Drury - W1/D5 Back, Biceps & Core (RPE 7)
Uploaded: 2024-04-03T16:10:36.529Z
Duration: 45 min
Description: W1/D5 Back, Biceps & Core (RPE 7)

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

Sharon De heer

Rearranged my day for this one…I love some of the new challenges!
Going to love this block!🙌🏼

Kimberly Yamamoto

Learning new exercises this workout - awkward at points but fun and good- felt them!

Karen

A workout dedicated to the back and biceps, and finishing with some core work.

3 sets
10 reps
controlled tempo
45s rest

- Keeping your arms straight, pull the handles down toward your thighs, engaging your lats (the big muscles on the side of your back)
- Slowly and with control reverse the movement back to the starting position

Cable Straight Arm Pulldown

2 sets
10 reps
controlled tempo
60s rest

- From a hanging position, raise yourself a few inches without using your arms, only your shoulder blades.
- Hold at the top of the movement, then return to starting

Scapula Pull-Ups

3 sets
10 reps 
controlled tempo
60 seconds rest

- Pull the end of the band down, and place it around your foot.
- Grab the bar at a dead hang and pull yourself upward by engaging your lats as you flex the elbow (lean back slightly).
- Pause at full contraction and lower with control.

Assisted Banded Chin Ups

🚨 10 reps on each side = 20 total

- Support yourself on a bench
- Row the dumbbell, driving the elbow back
- Lower the dumbbell with control

Single Arm Dumbbell Row

3 sets
15 reps
controlled tempo
60s rest

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

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

In this superset, you will do:

A - Meadows Rows
10 reps each side
controlled tempo
No rest; go directly onto B

B - Hammer Curls
10 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

🚨 10 reps each side = 20 total

-Stand in a staggered stance
-Row with the landmine/barbell one arm at a time, with the elbow pointed OUT and away from your side body.

Meadows Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl
- Lower the dumbbells down with control

Hammer Curls

Back & Bicep Superset 3

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

In this superset, you will do:

A - Incline Bench Reverse Crunch
15 reps 
controlled tempo
No rest; go directly onto B

B - Cable Half-Kneeling Paloff Press
15 reps each side
60s rest, then got back to A

Repeat this superset 3 times.

- With a bench on a slight incline, bring the legs into the chest and "crunch" your core 
-If the incline is too difficult, substitute a flat reverse crunch on the floor or bicycle crunches.

Incline Reverse Crunch

🚨 15 reps on each side = 30 total 

With the cable at chest level, hold it at the middle of your chest while it has some tension. 

Kneel on one leg with the leg furthest from the band in front of you. 

Press your hands forward directly in front of you at roughly shoulder/chest height. 

Repeat for indicated sets and reps - resist the rotational pull back towards where the cable is anchored. This is an anti-trunk rotation core stability exercise.

Cable Half-Kneeling Paloff Press

Core Superset 3.2

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

Cheryl Blake Mamalyga

Excited to start this block!
Let’s GOOO!

W1/D0 🎉 Introduction to Training Block 3

Looking ahead and looking forward to learning this week!

Nicole

Michelle

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

Jeannie Harkema

Diane

Today, I completed my quad session at the gym, making progress on my squat and Bulgarian split form.

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Patricia Pinto

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

W1/D3 Cardio

Renee

Wtheck was that??? Hard!!! thats what! ✅👍🎉🏋️‍♂️

I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗

Sandra

W1/D3 Glutes & Shoulders (RPE 7)

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

W1/D4 Active Rest Day

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

Loved it. Wobbly on the last exercise but I’ll improve!😂

Tina

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

Doris

I’m so grateful for this app, for your guidance, for the many value-add’s like video calls and feedback on lifts and responses to questions… I’m also floored by this community of women. I could wax poetic, but I’ll spare you this once!

This app has been a game changer in how I approach my workouts - I’m prepared mentally and visually and then only the physical has to show up. 
Loving it

suzi

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Today was a day that I didn’t want to get it done. Very rough week and didn’t get any workouts in last week. But I kept my promise to myself today. 🩷

Kirsten

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

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

Whew!! Found a hip thrust machine (!) AND did the bar squats w 45 lb bar!

Being consistent despite feelings today. Proud of myself.

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

Woo- hoo!! Did a deadlift w bar & 5 pound weights!! And the sumo leg machine!! Yay!! Learning, learning!! 😁👍💪

Lydie

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 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

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

Died today after 2 days of road trip. Shew. Loving the process. So humbling.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

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

Lisa

W3/D3 Glutes & Shoulders (RPE 8.5)

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

W3/D4 Active Rest Day

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!!

Sarah

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Block 3 done! I loved every minute of it! 
Thanks, Caroline, for making it fun!

I just got back from a 10 day cruise.  I loved that I was able to download all of my workouts through the app before leaving. Since I did not have Wi-Fi on the ship, I was able to pull up my downloaded workouts and complete them each day during the trip. I loved it! No connection issues and they kept me on task while vacationing

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

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