Name: Playbook - Caroline Drury - W3/D5 Back, Biceps & Core (RPE 8.5)
Uploaded: 2024-04-03T16:12:01.351Z
Duration: 45 min
Description: W3/D5 Back, Biceps & Core (RPE 8.5)

First time at the gym vs training at home. Loved it!! 💪🏼💪🏼💪🏼

Enji

Sarah

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

1. Stand with your feet shoulder-width apart and grasp a barbell with a supine grip (palms facing forward), hands slightly wider than shoulder-width apart.

2. Bend at your hips and knees to lower your torso until it's almost parallel to the floor. Keep your back straight your core engaged, and your glutes tight.

3. With your arms fully extended, lift the barbell off the floor, keeping it close to your body.

4. Pull the barbell towards your mid-belly while squeezing your shoulder blades together. Keep your elbows close to your body, and think about driving the elbows back as opposed to lifting the bar up. 

5. Pause at the top of the movement, then slowly lower the barbell back to the starting position, maintaining control.

6. Repeat for the desired number of reps, ensuring proper form and engaging your back muscles throughout the exercise.

Barbell Row - Supine Grip

3 sets
8 reps 
controlled tempo
60 seconds rest

- Pull the end of the band down, and place it around your foot.
- Grab the bar at a dead hang and pull yourself upward by engaging your lats as you flex the elbow (lean back slightly).
- Pause at full contraction and lower with control.

Assisted Banded Chin Ups

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

In this superset, you will do:

A - Wide Grip Lat Pull Down
12 reps 
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

Wide Grip Lat Pulldown begins by sitting on the seat of the cable machine or kneeling on the floor, reaching up and grasping the wide bar with a grip as wide as the bar will allow, palms facing forward. 

Sit up tall, chest out, and engage your core. 

Then, pull the bar down towards your chest while keeping your elbows down and back and your shoulder blades squeezed together. 

Pause briefly at the bottom, then slowly release the bar back up to the starting position with control, avoiding any swinging or jerking movements. 

Repeat for the prescribed number of reps.

Wide Grip Lat Pull Down

- 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

Hammer Curls

Back & Bicep Superset 6

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

In this superset, you will do:

A - Cable Straight Arm Lat Pull Downs
12 reps 
controlled tempo
No rest; go directly onto B

B - EZ Bar Bicep Curls
10 reps
controlled tempo - slow release down
60s rest then, go back to A

Repeat this superset 3 times.

- Keeping your arms straight, pull the handles down toward your thighs, engaging your lats (the big muscles on the side of your back)
- Slowly and with control reverse the movement back to the starting position

Cable Straight Arm Pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

Back & Bicep Superset 6.1

-Walk 20 steps away from the starting point holding the KB in one hand, switch hands holding the KB and walk 20 steps back to your original starting place = 1 set (40 steps total)
-controlled tempo
-rest 45s in between sets

- Hold one dumbbell or kettlebell at your side
- Roll your shoulders back, keeping your chest up 
- Keep core activated
- Walk forward

Single Side Dumbbell or Kettlebell Farmer Carry

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

jeannie

Lydie

Leslie

W1/D0 🎉 Block 6 - Introduction

Naoual

W1/D1 Cardio

Holy man! This got my legs burning and my heart pumping.

Cherrie

Cable sit squat!!! Whoa that was a challenge but love the variety this app offers!! 💕💪🏋️‍♀️

Teresa

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Wow….those pushup variations got me. I am just finally doing 10 normal pushups on the ground. Those banded and medicine ball variations were killers

Kimberly Yamamoto

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

W1/D3 Cardio

I’m looking forward to feeling my glutes tomorrow!

Karen

Wanda 

April

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Definitely feeling it in my oblique’s! 🙌🏻

Jennifer

Bonnie McDonald

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

Holy split deadlifts!
Butt on fire! 🔥😀

Great.  Intimidated to do landmine hip thrusts, used dumbbell…I’ll work on that.😏

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

On the days I don’t want to start, I challenge myself for a PR - and once again, I DID IT!!

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

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

W3/D3 Cardio

Single arm landmine presses are 😭😭😭

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Cardio

W3/D6 Cardio

Good…body is tired today, but I lower weight & still felt a challenge.

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…landmine presses are hard.🥴

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

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

W4/D5 Cardio

W4/D6 Cardio

I Love This Block and D6
Deadlifts my fav!! 💕🥳🎉👍🏋️‍♂️

It took me forever to finish block 6, due to travel and illness but finished strong today! 
Can’t wait for block 7 tomorrow 🤗

W4/D6 Hamstrings & Glutes (RPE 9)

Took a long walk & listened to your IG live with Ciara Foy…good stuff!!🤗

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

Community

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