Name: Playbook - Caroline Drury - W3/D5 Home: Back, Biceps & Core (RPE 8.5)
Uploaded: 2024-09-09T13:40:17.081Z
Duration: 45 min
Description: W3/D5 Home: Back, Biceps & Core (RPE 8.5)

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.

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

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

W1/D0 👊 Intro to Block 2 - Week 1

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

W1/D1 Cardio

Betsey Pelczar

Forgot how hard those sissy squats are 😳🔥

Shantel

It was so good ! Been since November so I’m a bit rusty but ready to get at it !!

Polly

W1/D1 Home: Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

So good ! Need to figure out /purchase something to support my wrists with pushups.

Is there a way to add seconds or a decimal point on the ‘minute’ hold on planks?

Karen

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

W1/D3 Cardio

Great workout 💪🏼
Nothing humbles you like the 
6-Way Shoulder 😅

Can’t wait to see how it feels at the end of the month!!!🔥

Kathy McCabe

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

Amy Kuark

W1/D4 Active Rest Day

W1/D5 Cardio

Combined with travel exercises today 😁👍💪

Great workout!  I can feel myself getting stronger 🙏🏼

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

W1/D6 Cardio

What a great hamstrings workout wow! Thanks Caroline

Sandra

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

Enji

Julie

W2/D0 👊 Intro to Block 2 - Week 2

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Got it done ! For whatever reason the split squats have me all wonky lol.l dropped the weight , and did them without.

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

Did this two days ago amd was too tired to do the core.  Love being told what to do though!

Extremely tired today, barely able to finish all sets. Maybe because I shifted my training time to the afternoon as opposed to the morning 🤷🏻‍♀️
How important is consistency in the time of day we train?

Laura

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

W2/D3 Cardio

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

Christine

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

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

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

Megan

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

W2/D6 Cardio

I’ve been looking for something like back extensions to strengthen mid back!! Yay!

Did workout with my duaghter and son in law at home. substituted some exercises had fun👏😂

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

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

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

❤️🔥❤️
For the first time, I am feeling my glutes are stronger and don’t tremble as much! Will increase reps vs weight next week 👍🏼👍🏼

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

Great workout! I need some 25 lb weights for the presses. Too big a jump from my 20 lbs to 27.5 weights!

Cindy Roberts

The plank did me in today ! Only got one in. Going to do the other 2 sets tomorrow morning before work

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

W3/D3 Cardio

It was great ! The 6 ways are sneaky hard for sure 😅

Great workout. Are we supposed to do just 2 sets of the paused dumbbell lifts? Thanks.

Jamie

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

My own private Tour de France today! 😂 @cyclehappy

Evening walk with hubbie … we found a beautiful lilac-scented street 💗

W3/D4 Active Rest Day

W3/D5 Cardio

Always good, and always look forward to my workouts! The way it is laid out and set up is so darn nice!  Your with me every step!

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

Kicked me in the quads today- in a very good way! I did it!! Yay me!!

Started last week of B2 super strong!! 💪🏼

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

Added 5 pounds to each weight today!!! Yipppeeee

B2 W4 D2
🔥
❤️🏋️‍♀️🇨🇦

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

W4/D3 Cardio

Always a good workout! Although it ‘s a lot more fun than any other workout I’ve ever done, I and feel like I’ve always accomplished something well planned!!

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

30 minutes Pacing on the Mountain Lodge porch!

W4/D4 Active Rest Day

W4/D5 Cardio

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

Really feeling the progress vs week 1 💪🏼❤️💪🏼

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

Community

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