Name: Playbook - Caroline Drury - W3/D5 Back, Biceps & Core (RPE 8.5)
Uploaded: 2024-04-03T15:56:46.191Z
Duration: 45 min
Description: W3/D5 Back, Biceps & Core (RPE 8.5)

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

3 sets
10 reps
controlled tempo
45s rest

- From an angled hanging position, gripping the suspension trainer, perform a row, pulling yourself forward only a few inches without using your arms, ONLY by pulling your shoulder blades (scapula) together.
- Hold the movement for a split second, then slowly return to starting
-This is an exercise with minimal movement but is very effective for strengthening the upper back

Suspension Trainer Scapula Rows

3 sets 
10 reps
controlled tempo
rest 60s

-Perform chin-ups using the TRX/Suspension Trainer

Suspension Trainer Chin-Ups

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

In this superset, you will do:

A - Bent Over Dumbbell Rows - Neutral Grip
12 reps 
controlled tempo
No rest; go directly onto B

B - Standing Banded Face Pulls
20 reps
1011 tempo
60s rest then, go back to A

Repeat this superset 4 times.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral (palms facing each other) grip.

2. Bend at your hips and knees to lean forward, keeping your back straight and chest up.

3. Your torso should be at a slight angle, not parallel to the ground. Maintain a neutral spine.

4. Pull the dumbbells toward your lower ribcage by bending your elbows and squeezing your shoulder blades together.

5. Hold for a brief pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.

6. Perform the desired number of repetitions while maintaining proper form.

Bent Over Dumbbell Rows - Neutral Grip

- 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 •

Back & Bicep Superset 7 (Home)

4 sets
20 reps 
controlled tempo - slow release!
60 seconds rest

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

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 - Plank
60s hold
No rest; go directly onto B

B - Side Plank
60s hold on each side 
60s rest, then got back to A

Repeat this superset 3 times.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold a straight body position for the desired time

Plank

1 minute right side hold
+
1 minute left side hold = 1 set

- 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 7.2

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

Wendy

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

When will bench dips ever get easier ?! 😅

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Arms and shoulders on fire  🔥.  Awesome workout!

4 sets are exhausting, shoulders especially on 🔥!! 💪🏼💪🏼

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

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