Name: Playbook - Caroline Drury - W3/D5 Back, Biceps & Core (RPE 8.5)
Uploaded: 2025-10-17T10:19:05.060Z
Duration: 45 min
Description: W3/D5 Back, Biceps & Core (RPE 8.5)

Michelle FisherMayr

Severine

Jenivere

I wonder if I’m doing the banded kneeling crunches wrong. I felt them more in the glutes.

Rosemarie

Hey Caroline and BB&A ladies! Question: when doing the suspension trainer assisted chin ups, is it normal for knees to hurt a little? I feel my legs A LOT …. Thanks for the advice 🤗

Enji

I’m doing the home version which I am enjoying and I can feel it’s working.  Enjoying my “sore” after feeling the next day.

Julie

Oops! I accidentally did assisted pull ups instead of chin ups!

Margaret

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

2 sets
10 reps 
controlled tempo
45 seconds rest

-Hinge at the hips with a flat back, holding a dumbbell in each hand with a neutral grip (palms facing in).
-Row the dumbbells toward your sides, keeping elbows close to your body, then lower with control to full arm extension.

Dumbbell - Bent-Over Row: Neutral Grip

3 sets
12 reps
controlled tempo
60 seconds rest

- Perform assisted chin-ups using a suspension trainer.

Suspension Trainer - Assisted Chin-Up

3 sets
21 reps
controlled tempo
60 seconds rest

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full-range curls

Dumbbell - Bicep 21’s

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

In this superset, you will do:

A - Dumbbell - Single-Arm Row
8 reps on each side = 16 reps total; make these heavy!
controlled tempo
No rest; go directly onto B

B - Dumbbell - Hammer Curl
15 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

You can place the bent leg at home on a sofa, chair or ottoman if you don't have a bench.

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

Dumbbell - Single-Arm 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

Dumbbell - Hammer Curl

Back & Bicep Superset 1

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

In this superset, you will do:

A - Bodyweight – Alternating Single-Leg Raise
10 reps each side (20 total)
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

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

Bodyweight – Alternating Single-Leg Raise

- Perform kneeling crunches with a band for added resistance

Banded - Kneeling Crunch

(Home) Core Superset 1. 2

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

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Kimberly Yamamoto

Jennifer

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

Doris

Laura

W1/D0 👊 Intro to Block 1 - Week 1

Tavia

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

W1/D1 Cardio

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Jen 🇨🇦

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Milo

W1/D1 Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Deb Stanton

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

Sarah

This was my first workout, coming back to the app and I loved it.

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

Lorna

Lorrie

W1/D3 Cardio

Got the app working and love the videos and the “digestible” workouts.

Francesca

Angie

W1/D3 Glutes & Shoulders (RPE 7)

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Tina 🇫🇷🇬🇧

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

Lisa B🇨🇦

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

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

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Betsey

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Wow the end really got my little tushy!!!🤗

Shanna

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

Rachael 🇹🇹🇬🇧

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Rose

W2/D1 Quad Focused (RPE 8)

Jill

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

Sherry

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

Elliptical 20min sprints 1 min on 1 minute off

Sandra Meyer

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

Jacqueline Mathusek

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

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

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Debbie

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Tara Lucas

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

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

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

Great - now on to EMOMS while away from home! 😁💪

W3/D3 Cardio

Great Workout !!!!Third Time was the Best💪🏻🌻

Amazing!!!! 🤩 so effective. Versatile. The burn 🔥 is ALWAYS there. Love love love

Erin 🇨🇦

W3/D3 Glutes & Shoulders (RPE 8.5)

1 hour walking in the mountains!! 😁🏔️

Leslie

W3/D4 Active Rest Day

A gorgeous cardio along the Hudson River again..with the smell of fall 🍁in the air!!! I love it!!!

W3/D5 Cardio

W3/D6 Cardio

Finally had time at this training to get in a workout before work feels so good

Will increase weights and/or reps on all next time

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active rest day.  Just finished, it is a beautiful fall morning in Indiana. Much needed rest day for my sore muscles.  Onto W4/D1 tomorrow ❤️

Nancy 

W3/D7 Active Rest Day

W4/D0 Mindset Focus: When Did You Decide to Accept that Limitation?

W4/D0 Nutrition Focus: Hydration Anchor

Loree

Love this!!! A n d I really needed to hear it!! Thank you so much!!! A little heavier weights, better for , greater focus!!!!YES!!

W4/D0 👊 Intro to Block 1 - Week 4

Coming off a 10 day volunteer trip where I had no control over food or time. Stayed in a deficit & focused on protein tho. Also caught a cold/virus. So lungs are a bit heavy & coughing at night. But still gonna do some cardio &  macro planning

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

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