Name: Playbook - Caroline Drury - W1/D5 Home: Back, Biceps & Core (RPE 7)
Uploaded: 2024-05-02T14:29:36.454Z
Duration: 45 min
Description: W1/D5 Home: Back, Biceps & Core (RPE 7)

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Grab the band with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the band down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Banded Lat Pull Down

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Perform chin-ups using a door-anchored suspension trainer

Suspension Trainer Chin Ups

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

- Row the dumbbell with control while coming to a dead stop each rep

Dead Stop Row

3 sets
10-12 reps
controlled tempo
60 seconds rest

- From an incline position on a stability ball or bench at home, if you have one.
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline 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 - Banded Face Pulls
10-12 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Bicep Curls
10-12 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

- Pull the band back toward the side of your face
- Pause at full contraction of the rear delts
- Release the band back to starting position

Banded Face Pulls

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Dumbbell Bicep Curls

(Home) Back & Bicep Superset 2

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

In this superset, you will do:

A - Single-Leg Leg Raise
10-12 reps on each side (20-24 total)
controlled tempo
No rest; go directly onto B

B - Side Plank
30-60s hold on each side
60s rest, then got back to A

Repeat this superset 3 times.

- Lay with your legs and arms extended 
- As you raise one leg, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

SUBSTITUTION:
-Bicycle Crunch

Single-Leg Leg Raise

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side Plank

Core Superset 2.2

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

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

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 Home: Chest, Triceps & Core (RPE 7)

W1/D3 Cardio

W1/D3 Home: Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

W1/D5 Cardio

W1/D6 Cardio

W1/D6 Home: Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

W2/D3 Home: Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

W2/D5 Cardio

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

W2/D6 Cardio

W2/D6 Home: Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

W3/D2 Home: 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🏋️☮️🏋️

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

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