Name: Playbook - Caroline Drury - W3/D5 Back, Biceps & Core (RPE 8.5)
Uploaded: 2025-10-17T10:20:11.816Z
Duration: 45 min
Description: W3/D5 Back, Biceps & Core (RPE 8.5)

Francesca

Angie

Jennifer

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

Deb Stanton

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

Doris

Another great exercise, paid attention to the form.

Rosa

Feeling stronger!  💪 Another great workout!

Arlis

B2 W3 D5
Cardio and strength done ✅ 
Have a great weekend ladies!
❤️💪🏻🏋️‍♀️🇨🇦

Diane

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

2 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 Pulldown

3 sets
10-12 reps
controlled tempo
60 seconds rest

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

Suspension Trainer - Chin-Up

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

Dumbbell - Single-Arm 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

Dumbbell - Incline Bicep Curl

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

In this superset, you will do:

A - Banded - Face Pull
10-12 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell - Bicep Curl
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 Pull

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

Dumbbell - Bicep Curl

(Home) Back & Bicep Superset 2

3 sets each side = 6 sets total (left + right hold = 1 set)
30-60s hold
15s rest in between sides

- 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

Bodyweight - Side Plank

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

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

❤️❤️❤️ this, you are wonderful at explaining what we need to do to reach our goals!!!

Nancy 

lois

Thank you for all your teaching!!! I am really grateful!

W1/D0 Understanding RPE & Muscle Hypertrophy

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Lisa B🇨🇦

Suzy

Finished my 30 min walk on the treadmill 😊

W1/D1 Cardio

That was absolutely terrible! I’m going to feel this one.

Shanna

Tina 🇫🇷🇬🇧

W1/D1 Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

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

W1/D3 Cardio

YAY!!!! Did it Sore, did it WELL!!!! Keeping promises🌻

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

W1/D3 Glutes & Shoulders (RPE 7)

Beautiful Day walking 6+ miles on Trail & taking Grands 💙💙to Splash pad & lunch with Daughter in Love💗🌻

Amy Kuark

Betsey

W1/D4 Active Rest Day

Great wkout! Side planks were a serious struggle - looking forward to seeing them improve with time & effort

Love working my biceps❤️❤️❤️🔥🔥

Sherry

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

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

W1/D6 Cardio

Tracey

Cheryl

W1/D6 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 Mindset Focus: Lifestyle Audit

W2/D0 Nutrition Focus: Build Your Go-To Meal List

Enji

Julie

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

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Bench dips are the hardest for me. They hurt my wrists, which is an ongoing issue for me. I’m being careful though. Up to 45 seconds on my plank!

Melissa

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

5 mile walk with Grands & some weed pulling! Getting gardens ready for best planting season - fall in Florida

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
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

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

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

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 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 Mindset Focus: Negative Thought Audit

W3/D0 Nutrition Focus: Stop the "Start on Monday" Cycle

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Not the prettiest but getting it done was priority🌻

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.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Challenging one today but feeling great now this is over!

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

W3/D3 Cardio

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

Mary

W3/D3 Glutes & Shoulders (RPE 8.5)

Really need this rest day. Yesterday’s workout has come home to roost today! I find the rest days are placed perfectly for when my body needs them.

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!!

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

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/D5 Back, Biceps & Core (RPE 8.5)

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