Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2024-04-03T16:11:45.375Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

Very sore left shoulder ! But I got it all done!  Those Swiss ball planks……both of my arms were VERY shakey the entire 3 sets..but it did it!  I’m
Hoping this adds to my arm strength as I’m working on pushups but am still doing inclines because I’m not strong enough yet to do regular pushups!  Onward and upward!!

Deb Stanton

Lisa B🇨🇦

B5D2 done!! 💪🏼💪🏼 In block 1, I started dumbbell chest press at 0.5kgx2… I’m now at 5kgx2 😅😅 So proud - and feeling great too 🤗🩷

Enji

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 chair, table, or the edge of a bed
- 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 lower your chest to the edge of the bench slowly, 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

3 sets 
7 reps
controlled tempo
rest 60s

- Lying back, lift a pair of dumbbells up to the starting position (just outside the chest)
- Press the dumbbells up to straight arms
- Lowe the dumbbells with control back to the starting position

Dumbbell Chest Press

3 sets 
10 reps 
controlled tempo
60s rest

Decline Dumbbell Chest Press begins lying supine on a decline bench, where knees are elevated above the head, with a dumbbell in each hand, elbows bent, and dumbbells located just outside of the chest. 

To initiate the movement, punch the knuckles up towards the ceiling to extend the arms and dumbbells up over the chest. 

Then, with control, allow the elbows to bend to lower the dumbbells back down to the starting position.

Dumbbell Decline Chest Press

3 sets 
20 reps 
controlled tempo
60s rest

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

3 sets 
15 reps 
controlled tempo
60s rest

- Perform chest flies with the band around your back or anchored behind you

Banded Chest Flies

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

In this superset, you will do:

A - Stability Ball Crunches
15 reps
controlled tempo
No rest; go directly onto B

B - Stability Ball Plank
10 stirs clockwise + 10 stirs counter-clockwise = 1 set
60s rest, then got back to A

Repeat this superset 3 times.

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability Ball Crunches

Stability Ball Plank begins prone (face down) with a Swiss ball set up underneath the shins, with the legs straight and toes pointed, and the arms extended, stacked underneath the chest, perpendicular to the body, in a tall plank or push-up position, palms down and wrists facing in. 

The movement is initiated by tucking the ribcage to the pelvis and bracing at the core, holding the plank for the prescribed time domain.

Stability Ball Plank

Core Superset 5

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

Kathy McCabe

Doris

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

Will I be able to walk tomorrow? Big improvement in walking lunges.

Jamie

Lisa  R

W1/D1 Quad Focused (RPE 7)

💃💃💃 Dancing in some joy in my ideal week! 💗💗💗

W1/D2 Cardio

Shakey arms!!!! Did block 5 chest, triceps & abs workout as my sore right shoulder does better with this workout!  🏋️‍♀️ 💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Went back to block 5.  Block 6 …not really finding my groove there…

Amy Kuark

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

W1/D3 Cardio

Did Block 5 shoulders and glutes as my left shoulder is still sore, but slowly healing

Did this block 5 glutes and shoulders instead of the block 6 which I just struggled with.  I’ve swapped out other block 6 days for block 5 days so I can get it done and feel successful 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🏋️‍♀️🎈🏋️‍♀️💪

Yes!  Really great workout!  🏋️‍♀️ fun to do new exercises!!

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Wow!  Definitely struggled with this day!  I could really use seeing/hearing more of the new to me incline rows and the Y, T, W .  I needed to see these being done correctly more times… by the time I got positioned ..my torso is shorter so I had to figure out where to be on my incline bench without tipping it over..I was ready to hear and see this Y T W demonstrated correctly quite a few times so I could do it

As I don’t have an incline bench I had to improvise. On my to buy list!

Ok looove this Day 5!! YTW raises are a killer 😅😅😅

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

Did cardio on Thursday but forgot to move the slide

W1/D5 Cardio

Did this cardio on Friday  but forgot to move the slide!  🙃

W1/D6 Cardio

Hard to hold on to the weight during the hamstring curls but loved the entire workout!

I had problems grasping the dumbbell for the hamstring curls. Something to work on. The rest were great. Love hamstring day!

Shantel

W1/D6 Hamstrings & Glutes (RPE 7)

Swapped this rest day and used it for Friday but forgot to move the slide!

W1/D7 Active Rest Day

Missed cardio day 1 so made up for it on day 6!

W2/D1 Cardio

After a sleepless night I decided to workout the best I could. Little progress from last week but I’m glad I did the workout.

Yes!  Had to improvise on weights today, but got through the exercises - Yay!! 🎉

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped this one for the Block 7 one - keeping it simple for my shoulder bursa which is still hurting

Great workout with progress in all. What a difference a good night’s sleep makes.

Yes!!! Love upper body work!!!❤️🏋️‍♀️💪🏋️‍♀️❤️🏋️‍♀️💪

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

W2/D3 Cardio

Yay!  Upping my weights!  Feeling stronger!!

Tried the hip thrusts using a barbell wooohooo!!! 💪🏼💪🏼💪🏼 love it!

W2/D3 Glutes & Shoulders (RPE 8)

Active rest - Yard work -10,000 steps 🌿🍃

B5W2D2
Switching up - today is active rest day instead of Friday
🇨🇦❤️🏋️‍♀️💪🏻🕊️🦋

Diane

W2/D4 Active Rest Day

Gee, don’t really get the “W’s” …

Karen Kay 🇺🇸

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

W2/D5 Cardio

W2/D6 Cardio

I need a better technique for picking up the weight for the hamstring curls.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Great workout!  Love this day!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Much better form and range of motion on curtsy and walking lunges.

W3/D1 Quad Focused (RPE 8.5)

Yesterday’s cardio…marked today…35 very cold minutes down by the Hudson River!  Gorgeous sunset

W3/D2 Cardio

Shakey arms today!  And by the time I got to the stability ball plank, my arms were shaking so much!  Getting stronger little by little!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Love this workout - especially the Swiss ball exercises!

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

W3/D3 Cardio

Love the hip thrusts, but very tricky position the cushion correctly to protect my pelvic/hip bones and then lift two 25 pound dumbbells up and position them correctly!  But totally worth it as o love the glute burn and love knowing these growing muscles support me as o age!  ❤️🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

My incline bench still hasn’t arrived so improvised the incline exercises.

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

W3/D5 Cardio

W3/D6 Cardio

Love glutes and hamstrings day!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I keep struggling with using my feet to pick up the dumbbell for the hamstring curls. Used a band instead. Love all the others!

I really love how you structure these workouts Caroline 💗

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Concentrating on my quads and feeling them got stronger!  Live quad day (even learning to live walking lunges:)🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

My balance and range of motion for the lunges have really improved. Great workout.

I love the cues during the workout!  Tighten your core when the boss says tighten up!!!  My form has improved this block yay!💪🏻

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Cardio around the museum with Jack and Kippy

W4/D3 Cardio

A tough one!  Got it done!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

I love how these workouts are doable in a certain amount of time … it is a relief to finish them in under an hour!! 💗

Julie

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

It was great! Loving these workouts & the ease of doing them at home is huge! 
Thank you!!

B5 W4 D5 🏋️‍♀️💪🏻❤️🇨🇦✅
Happy Sunday ladies!
Cold here today, storm expected to hit this afternoon!
I have made a decision to get serious with my nutrition again and will be reaching out to one of the coaches on Caroline’s app to guide and assist me! Have struggled getting back on track with my nutrition since my nephew passed away
Have a beautiful day!

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

W4/D5 Cardio

W4/D6 Cardio

Dumbbell hamstring curls defeated me every time as I can’t pick up the weight. Subbed other hamstring curls. Others love this workout!

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

Community

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