Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2024-04-03T16:10:36.677Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

Doris

Patricia Pinto

Naoual

A workout dedicated to the chest and triceps, and finishing with some core work.

3 sets
10 reps
controlled tempo
45 seconds rest

- Stand facing the bench (you can also do this on a bar on a rack or a smith machine)
- Place your hands on the edge of the bench just slightly wider than shoulder width
- Your arms are straight, but your elbows are not locked
- Align your feet so that your arms and body are completely straight
- Bend your elbows to slowly lower your chest to the edge of the bench, leading with the lower bra line
- Keep your body straight and tight throughout the movement
- Push your body away from the bench until your elbows are extended, but not locked

Incline Push Ups

2 sets
6 reps
3030 tempo
60s rest

- All regular cues for the traditional bench press apply here! 

-The purpose of this is to get you trained to get and stay tight and in control throughout the movement of the bench press
 
- This is NOT an exercise on which to aim for PRs. This is a technical exercise designed to work on a specific element of the bench press: movement control of the bar.

- Lay on the bench, lats engaged and feet sturdy on the floor

-Take a big brace breath in at the top, tighten your core, pack your lats, and drive your legs into the ground during the entire motion

- Lower weights to your chest very slowly, with a three or four-second count

- Press the bar back up

🚨 If you cannot do a barbell bench press, please feel free to substitute this with: 
- Dumbbell Tempo Chest Press
- Smith Machine Tempo Chest Press

Tempo Bench Press

3 sets
10 reps 
controlled tempo
60 seconds rest

WARM-UP SETS:
-Warm up to a working weight, then perform the following reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range should follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 rep at 90% of your working load

EXERCISE DESCRIPTION:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press the bar up, engaging your chest

**For more thorough guidance on the bench press, please watch the expanded explanation in the Strength Training 101 course. 

SUBSTITUTIONS:
1. Smith machine bench press
2. Dumbbell chest press

Bench Press

3 sets
20 reps
Controlled tempo
60s rest

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to slowly return to the starting position

Cable Straight Bar Tricep Pushdown

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

In this superset, you will do:

A - Narrow Grip Push Ups
10 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Chest Flys
10 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

-Perform a traditional push-up with the arms in a narrow position, arms tucked close to the sides. 
-Do these on the floor or at an incline, depending on your fitness level.

Narrow Position Push-Ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

Chest & Tricep Superset 3

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

In this superset, you will do:

A - Bear Crawls
10 crawls forward + 10 crawls backwards = 1 set
controlled tempo
No rest; go directly onto B

B - Stir The Pot
10 stirs clockwise + 10 stirs counter-clockwise = 1 set
60s rest, then got back to A

Repeat this superset 3 times.

🚨 10 crawls forward + 10 crawls backwards = 20 total per set 

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

🚨 10 stirs clockwise + 10 stirs counter-clockwise = 20 total per set

-Assume a plank position with your forearms resting on a stability ball.
-Feet/legs are shoulder-width apart.
-Slowly rotate the arms clockwise for the assigned number of repetitions.
-Repeat for the desired number of repetitions in the opposite direction (counterclockwise).

Stir The Pot

Core Superset 3

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

Cheryl Blake Mamalyga

Excited to start this block!
Let’s GOOO!

Kimberly Yamamoto

W1/D0 🎉 Introduction to Training Block 3

Looking ahead and looking forward to learning this week!

Nicole

Michelle

W1/D0 👊 Intro to Block 3 - Week 1

Sharon De heer

W1/D1 Cardio

Jeannie Harkema

Diane

Today, I completed my quad session at the gym, making progress on my squat and Bulgarian split form.

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

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

W1/D3 Cardio

Renee

Wtheck was that??? Hard!!! thats what! ✅👍🎉🏋️‍♂️

I really enjoyed this work out and I truly appreciate how well you explain proper form for each exercise 🙏🙏🙏 thank you Caroline💗

Sandra

W1/D3 Glutes & Shoulders (RPE 7)

Walk 6000 steps total steps as clearing an overgrown bank 20,000 steps in total

W1/D4 Active Rest Day

Getting uncomfortable 😂😂🙈
Enjoying new challenges and getting out of my comfort- did blk 2 twice!

Rearranged my day for this one…I love some of the new challenges!
Going to love this block!🙌🏼

Learning new exercises this workout - awkward at points but fun and good- felt them!

Karen

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

Clearing steep bank, racking, wheelbarrowing leaves debris and filling trailer. 1-4 pm

W1/D5 Cardio

Afternoon walk - it’s getting chilly here, winters coming! 6500 steps.

W1/D6 Cardio

Loved it. Wobbly on the last exercise but I’ll improve!😂

Tina

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

I’m so grateful for this app, for your guidance, for the many value-add’s like video calls and feedback on lifts and responses to questions… I’m also floored by this community of women. I could wax poetic, but I’ll spare you this once!

This app has been a game changer in how I approach my workouts - I’m prepared mentally and visually and then only the physical has to show up. 
Loving it

suzi

W2/D0 👊 Intro to Block 3 - Week 2

Corinne

W2/D1 Cardio

Today was a day that I didn’t want to get it done. Very rough week and didn’t get any workouts in last week. But I kept my promise to myself today. 🩷

Kirsten

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Whew!  Going to feel those core exercises later!! 👍

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

Added 5 min for 20 min cardio - feelin good!!

4000 steps - done but need to do another 30 mins this avo!

W2/D3 Cardio

Whew!! Found a hip thrust machine (!) AND did the bar squats w 45 lb bar!

Being consistent despite feelings today. Proud of myself.

W2/D3 Glutes & Shoulders (RPE 8)

Walk around Chinook Lake to Alison Waterfall @ 11 am - 1hr 58m & 10,000 steps done!

W2/D4 Active Rest Day

Yay!! Great workout - May have been too aggressive w some barbell weights: and found the machine to do Paloff movement!! Yay! 😁

Couldn’t do hanging shoulder exercise but I’ll get there!

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

W2/D5 Cardio

W2/D6 Cardio

Woo- hoo!! Did a deadlift w bar & 5 pound weights!! And the sumo leg machine!! Yay!! Learning, learning!! 😁👍💪

Lydie

W2/D6 Hamstrings & Glutes (RPE 8)

Mountain walk to Saskatoon Mountain summit - 9.14 km, climbed about 1,200 feet (387m), 3 h 45 min including rests, 20,000 steps!  Done for today: time to warm up the BBQ for burgers & the hot tub for a soak! Yay! 🏔️

W2/D7 Active Rest Day

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

Excellent w/o!! No substitutions today ! Yay!! 🥳🎉

Died today after 2 days of road trip. Shew. Loving the process. So humbling.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Great!! Getting the hang of these - used Hip thrust machine instead of barbell

Lisa

W3/D3 Glutes & Shoulders (RPE 8.5)

Love me a good rest day!!
Thank you for scheduling it in

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Phew!! Did the deadlifts, the Romanian deadlifts … with the 35 lb bar And 10 pound weights!! Yay!!

Sarah

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Intro to Block 3 - Week 4

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

Block 3 done! I loved every minute of it! 
Thanks, Caroline, for making it fun!

I just got back from a 10 day cruise.  I loved that I was able to download all of my workouts through the app before leaving. Since I did not have Wi-Fi on the ship, I was able to pull up my downloaded workouts and complete them each day during the trip. I loved it! No connection issues and they kept me on task while vacationing

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

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