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)

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)

W1/D0 🎉 Block 5 Introduction

W1/D1 Cardio

Wow! Those curtsey lunges were challenging!😥 Dropped my weight a little to improve my form! Great workout!🏋️‍♀️

Jamie

Polly

Awesome wo CD!!!  Feels so great to be back!🎉🎉🎉

Karen Kay♥️🤍💙

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Definitely challenging, especially the Tri extensions today !  The stability ball exercises were kicking my butt too ! Great workout 😅💕

Another great workout.  I need to work on my stability ball plank.  This was a bit challenging.  Something to work towards on getting better at! 😊

Arlis

Fab Day 2! Love the stability ball superset, can really feel that core 😅

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

W1/D3 Cardio

This block definitely feels like it is targeting some underused muscles. Side glutes burning 🔥

Heather

Jill Jennings

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

Wow - those YTWs were challenging! I love a new exercise that feels like I’m starting all over at the beginning - helps to sharpen my focus on form and reminds me that it’s okay to drop weight to get form right.

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

W1/D5 Cardio

W1/D6 Cardio

And it’s a wrap for B5W1 💪🏼💪🏼🥰🥰

I feel so much stronger than when I started a few months ago. It’s such a nice feeling, and I can tell my body is changing and my clothes hang differently! 😊🙏

Julie

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Quads are always the hardest for me 😅 But getting there 💪🏼💪🏼❤️

B5W2D1
Had to push myself to workout today. Was negotiating with myself why not to workout. In the end I pushed out the negative thoughts and got it done.
Body and mind felt better after
Have a lovely day 
🇨🇦❤️💪🏻🏋️‍♀️🦋🕊️

Diane

Love this home option to stay in the groove

Suzy

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Swapped D1 with D2 today 💪🏼💪🏼💪🏼

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

W2/D3 Cardio

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

Well after a week off because of no electricity due to violent weather and nearby tornado, it’s soooo nice to be able to do these exercises again!!  All is well. 😊❤️

https://share.icloud.com/photos/0c0Ax9nIJwufhMXYvteySOPEA

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W2/D3 Glutes & Shoulders (RPE 8)

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

W2/D4 Active Rest Day

B5W2D6
Workout done ✅ 
Bittersweet day milestone birthday 60 for me today but losing my nephew 5 weeks ago, I just want the day to pass by.
However, I made a commitment to myself when I started this wonderful journey with Caroline and you ladies that I would stay the course so I got my strength and cardio training done. It was so easy to come up with an excuse today but I said no. Have a beautiful day. ❤️💪🏻🏋️‍♀️🙄

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

W2/D5 Cardio

W2/D6 Cardio

Love love love this workout! 🏋️‍♀️

Love D6! First time using a barbell for all 3 deadlifts 🏋🏽‍♂️💪🏼💪🏼 Love that we can refer to gym version for other exercise options!!

B5 W2 D7 ✅
Hamstrings and glutes increased weight today 🔥
Foam rolling and yoga up next
We have sunshine today lifting my spirits. Amazing how the sunshine helps.
Fitness family have a beautiful day!
❤️🇨🇦💪🏻🏋️‍♀️

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Day 1 Quads are a killer each and every time !!😅😱💪🏼

Quads got a workout today!!
Feel this tomorrow!
Have a beautiful day ladies of fitness!
🇨🇦💪🏻❤️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

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

W3/D3 Cardio

Excellent and efficient workout! I can move easily from one exercise to the next. The Bradford presses are a new favorite!

B5 W3 D3 & D4
Back to back workouts 
Had to adjust schedule this week but got it done
Ladies have a beautiful weekend!
🤍🏋️‍♀️💪🏻🇨🇦🦋🕊️

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Love ending the week with Hamstrings & Glutes feeling so strong!! 💪🏼🏋🏽‍♂️🙏🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

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

Last quad day for B5 done!! 💪🏼💪🏼 Bring on the rest! 😅🥰🥰

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

B5W4D4 💪🏻🏋️‍♀️
Shoulders and glutes burning such a good feeling!
Sunny here for now but more snow on the way ❄️🌞
Ladies have a great weekend!
🇨🇦❤️🦋

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

Hi Caroline, can you help me understand the rep count for the hamstring curls? Set 3 says 20 rep at reduced weight, rest 30 sec and then “start again”. I’m not sure what to start again? Thanks!

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

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