Name: Playbook - Caroline Drury - W2/D5 Back, Biceps & Core (RPE 8)
Uploaded: 2024-04-03T16:11:45.348Z
Duration: 45 min
Description: W2/D5 Back, Biceps & Core (RPE 8)

Karen Kay♥️🤍💙

B5W2D6
Workout done ✅ 
Bittersweet day milestone birthday 60 for me today but losing my nephew 5 weeks ago, I just want the day to pass by.
However, I made a commitment to myself when I started this wonderful journey with Caroline and you ladies that I would stay the course so I got my strength and cardio training done. It was so easy to come up with an excuse today but I said no. Have a beautiful day. ❤️💪🏻🏋️‍♀️🙄

Diane

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

3 sets
10 reps
controlled tempo
45s 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
15 reps = 5 x Ys + 5 x Ts + 5 x Ws = 1 set
controlled tempo
60s rest

1. Set an incline bench at a 45-degree angle and lie face down with your chest against the bench.
2. Hold a dumbbell in each hand, palms facing down, and let your arms hang straight toward the floor.
3. Begin by raising your arms out to the sides to form a "Y" shape, keeping your elbows slightly bent.
4. Lower your arms back down to the starting position.
5. Next, raise your arms out to the sides to form a "T" shape.
6. Lower your arms back down to the starting position again.
7. Finally, raise your arms out in front of you, forming a "W" shape, and then lower them back down.
8. Repeat this YTW sequence for the desired number of repetitions, maintaining control and focusing on proper form throughout the exercise.

Incline Chest Supported YTW Raises are an effective shoulder and upper back exercise that can help improve posture and shoulder stability. Maintain a LONG neck at all times - watch that you don't "turtle neck."

Incline Chest Supported YTW Raises

3 sets
7 reps 
controlled tempo
60 seconds rest

- Perform chin-ups using the TRX/Suspension Trainer

Suspension Trainer Chin-Ups

3 sets
12 reps 
controlled tempo
60s rest

Chest Supported Incline Dumbbell Row begins in a prone position on an incline bench, with toes touching the floor and starting with dumbbells hanging beneath the shoulders, with arms straight and a neutral grip. 

To initiate the movement, draw the elbows back and in towards the body and squeeze through the shoulder blades. 

Then, with control, lower the dumbbells back down to the extended arm position.

Chest Supported Incline Dumbbell Rows - Neutral Grip

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

In this superset, you will do:

A - Seated Bicep Curl
15 reps 
controlled tempo
No rest; go directly onto B

B - Seated Bent Over Dumbbell Reverse Fly
15 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

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

Dumbbell Bicep Curls

- Bent over from the seated position, focusing on your rear delts (back of the shoulders)
- Raise the dumbbells, engaging the back of your shoulders.

Seated Bent Over Dumbbell Reverse Flies

Back & Bicep Superset 5 - Home

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

In this superset, you will do:

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

B - Kneeling Crunch
15 reps 
60s rest, then got back to A

Repeat this superset 3 times.

- Lying down with both legs raised off the ground
- Being your legs up and in until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control

Reverse Crunches

- Perform kneeling crunches with a band for added resistance

Banded Kneeling Crunch

Core Superset 5.2 - Home

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

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

Wow! Those curtsey lunges were challenging!😥 Dropped my weight a little to improve my form! Great workout!🏋️‍♀️

Jamie

Polly

Awesome wo CD!!!  Feels so great to be back!🎉🎉🎉

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Definitely challenging, especially the Tri extensions today !  The stability ball exercises were kicking my butt too ! Great workout 😅💕

Another great workout.  I need to work on my stability ball plank.  This was a bit challenging.  Something to work towards on getting better at! 😊

Arlis

Fab Day 2! Love the stability ball superset, can really feel that core 😅

Enji

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

W1/D3 Cardio

This block definitely feels like it is targeting some underused muscles. Side glutes burning 🔥

Heather

Jill Jennings

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Ok looove this Day 5!! YTW raises are a killer 😅😅😅

Wow - those YTWs were challenging! I love a new exercise that feels like I’m starting all over at the beginning - helps to sharpen my focus on form and reminds me that it’s okay to drop weight to get form right.

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

W1/D5 Cardio

W1/D6 Cardio

And it’s a wrap for B5W1 💪🏼💪🏼🥰🥰

I feel so much stronger than when I started a few months ago. It’s such a nice feeling, and I can tell my body is changing and my clothes hang differently! 😊🙏

Julie

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Quads are always the hardest for me 😅 But getting there 💪🏼💪🏼❤️

B5W2D1
Had to push myself to workout today. Was negotiating with myself why not to workout. In the end I pushed out the negative thoughts and got it done.
Body and mind felt better after
Have a lovely day 
🇨🇦❤️💪🏻🏋️‍♀️🦋🕊️

Love this home option to stay in the groove

Suzy

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped D1 with D2 today 💪🏼💪🏼💪🏼

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

W2/D3 Cardio

Tried the hip thrusts using a barbell wooohooo!!! 💪🏼💪🏼💪🏼 love it!

Well after a week off because of no electricity due to violent weather and nearby tornado, it’s soooo nice to be able to do these exercises again!!  All is well. 😊❤️

https://share.icloud.com/photos/0c0Ax9nIJwufhMXYvteySOPEA

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W2/D3 Glutes & Shoulders (RPE 8)

B5W2D2
Switching up - today is active rest day instead of Friday
🇨🇦❤️🏋️‍♀️💪🏻🕊️🦋

W2/D4 Active Rest Day

W2/D5 Cardio

W2/D6 Cardio

Love love love this workout! 🏋️‍♀️

Love D6! First time using a barbell for all 3 deadlifts 🏋🏽‍♂️💪🏼💪🏼 Love that we can refer to gym version for other exercise options!!

B5 W2 D7 ✅
Hamstrings and glutes increased weight today 🔥
Foam rolling and yoga up next
We have sunshine today lifting my spirits. Amazing how the sunshine helps.
Fitness family have a beautiful day!
❤️🇨🇦💪🏻🏋️‍♀️

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Day 1 Quads are a killer each and every time !!😅😱💪🏼

Quads got a workout today!!
Feel this tomorrow!
Have a beautiful day ladies of fitness!
🇨🇦💪🏻❤️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Excellent and efficient workout! I can move easily from one exercise to the next. The Bradford presses are a new favorite!

B5 W3 D3 & D4
Back to back workouts 
Had to adjust schedule this week but got it done
Ladies have a beautiful weekend!
🤍🏋️‍♀️💪🏻🇨🇦🦋🕊️

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Love ending the week with Hamstrings & Glutes feeling so strong!! 💪🏼🏋🏽‍♂️🙏🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

I love the cues during the workout!  Tighten your core when the boss says tighten up!!!  My form has improved this block yay!💪🏻

Last quad day for B5 done!! 💪🏼💪🏼 Bring on the rest! 😅🥰🥰

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

B5D2 done!! 💪🏼💪🏼 In block 1, I started dumbbell chest press at 0.5kgx2… I’m now at 5kgx2 😅😅 So proud - and feeling great too 🤗🩷

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

W4/D3 Cardio

B5W4D4 💪🏻🏋️‍♀️
Shoulders and glutes burning such a good feeling!
Sunny here for now but more snow on the way ❄️🌞
Ladies have a great weekend!
🇨🇦❤️🦋

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

It was great! Loving these workouts & the ease of doing them at home is huge! 
Thank you!!

B5 W4 D5 🏋️‍♀️💪🏻❤️🇨🇦✅
Happy Sunday ladies!
Cold here today, storm expected to hit this afternoon!
I have made a decision to get serious with my nutrition again and will be reaching out to one of the coaches on Caroline’s app to guide and assist me! Have struggled getting back on track with my nutrition since my nephew passed away
Have a beautiful day!

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

W4/D5 Cardio

W4/D6 Cardio

Hi Caroline, can you help me understand the rep count for the hamstring curls? Set 3 says 20 rep at reduced weight, rest 30 sec and then “start again”. I’m not sure what to start again? Thanks!

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

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