Name: Playbook - Caroline Drury - W2/D5 Home: Back, Biceps & Core (RPE 8)
Uploaded: 2024-10-02T14:54:55.896Z
Duration: 45 min
Description: W2/D5 Home: Back, Biceps & Core (RPE 8)

Lisa B

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

Deb Stanton

Doris

Enji

Megan

Julie

Very good. Need more form on some exercises.

Rosa

Grateful for this opportunity to regain health.

Laura

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

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

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

Sherry

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

Core superset was tough. Plank needs work

Oh wow!!! Lots of effort to do this day!  My left shoulder impingement is much better, but the pushups are harder because of it. The great thing is that my left should geeks better after I workout!  🏋️‍♀️ lots of stretching before and after!!! Yay!!

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

W1/D3 Cardio

Love this workout ! Ready for the day 💪🏼

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

Those shoulder presses! Had to drop weight and they were still tough.

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

Amy Kuark

Betsey Pelczar

W1/D4 Active Rest Day

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

Love working my biceps❤️❤️❤️🔥🔥

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

W1/D6 Cardio

Cheryl

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

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Tara Lucas

W1/D7 Active Rest Day

W2/D0 👊 Intro to Block 2 - Week 2

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Ame-Lia

Had a hard time pushing weights up so felt the last two reps were barely possible. When I raise the weights, my knees get “twingy” so I’ll need to ease my way up. The great thing is I can feel heart rate increase a lot!! Yay!! Onward and upward!!

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Not my best work-out. Couldn’t do the bench dips or the planks today. No idea why. But I gave my best to the rest of the workout. Some is better than none!

Mary

Wow!!! My left shoulder impingement is definitely still there, but I was able to raise the weights up!  Onward and upward!!🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪🏋️‍♂️💪

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

W2/D3 Cardio

Increased some weight, reps or had better form. Six way shoulder not as difficult. Some progress!

Seemed easy but sweating and doing less reps at the end! 😅😆

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

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

Diane

W2/D4 Active Rest Day

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

W2/D6 Cardio

Did it! My delayed flight did not allow me to do it on Saturday but got it in the bucket for week 2 💪🏼

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

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

45 minute ride on exercise bike and moving furniture.

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

That superset at the end! Much better form, big improvement in split squat.

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

Did a bit better w split squat and sissy squats today

Polly

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Challenging one today but feeling great now this is over!

Found the dead bug really tough today but plank was better.

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

W3/D3 Cardio

Up to 30 lb on the hip thrusts and 6 lb on the 6-way!!!

Those 6 way shoulder complexes. Couldn’t increase weight but got through each set without pausing. Still tough though!

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

My own private Tour de France today! 😂 @cyclehappy

Kathy McCabe

W3/D4 Active Rest Day

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

What a mental push today….but I did it!!! And it feels great…as it always does!

Had to watch R shoulder - Physio assessed some pain from rotator cuff

Another great exercise, paid attention to the form.

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

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

Yesterday - walked to the grocery store, long way round!! 😁🚶‍♀️💗

W3/D7 Active Rest Day

Go … but carefully to to get injured (for me)

Inna 🇩🇪

W4/D0 👊 Intro to Block 2 - Week 4

Got up early to made sure I got my cardio in before my facial at 9:00.  (a 70th Birthday present to myself) Love the commitment I’m developing to be consistent❤️  Love this community!

Nancy 

W4/D1 Cardio

Upped my weights…adjusted stance so squats don’t make my knees “twinge”….feeling my quads getting stronger!!! 🏋️‍♀️💪💪🥲🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️

The hardest workout of the week for me. My left quad is weaker but getting stronger. Split squats improved again so that’s a win!

I started at the beginning of the app and am only on week 4 of the second month, BUT I can feel the burdens falling off and way opening!

W4/D1 Home: Quad Focused (RPE 9)

Cardio in Riverside park along the Hudson which is gorgeous these fall days!  🍁🍁 average
Pulse rate was 113 , time was 30 minutes, 1.89 miles !!! Yippee!!

Cindy Roberts

W4/D2 Cardio

Felt really hard today…. Very shaky arms when I did planks!  Still being mindful of my left shoulder impingement which definitely limits me in going up
beyond 15 pounds for dumbbell bench presses (for now), but I’m still doing them!!! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Arms are on fire! Core superset was a challenge.

Added 5 pounds to each weight today!!! Yipppeeee

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

Out on the promenade in Riverside Park…late, but I’m really proud of myself that I went out and did it!’n

W4/D3 Cardio

Yay!  I got it done!!!!💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Shoulder complexes still tough but I had much improved form. I’ll take that as a win!

W4/D3 Home: Glutes & Shoulders (RPE 9)

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

Wow!  Really tough one for my left arm today!  I couldn’t do the side planks because side of my left shoulder. I will find another ab exercise to replace the side planks while my left shoulder is soooo sore!  I’m adding more arm/shoulder stretching in before and after my workouts! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Loved it ! Having some minor issues w my door pulls ,pull ups etc , need to figure out a better set up  for my suspension trainer

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

Community

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