Name: Playbook - Caroline Drury - W4/D5 Home - Back, Biceps & Core (RPE 9)
Uploaded: 2024-04-03T16:10:47.444Z
Duration: 45 min
Description: W4/D5 Home - Back, Biceps & Core (RPE 9)

Enji

Feeling totally back to normal after being in a very short slump 😍💪💪

Rosemarie

B3 W4 D4
Taking active rest day on Sunday!
Good workout!✅
Happy Friday ladies!
❤️🇨🇦💪🏻🏋️‍♀️

Diane

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

3 sets
10 reps
controlled tempo
45s rest

Secure a resistance band to a door or another stable structure.

Grip the resistance band with both hands and raise your arms to just above chest height. 

Take a few steps back from the door so the band has some tension in it. 

With your arms straight, move your hands toward the floor, stopping when your hands reach the sides of your legs. 

Keep your chest open and shoulders down.

Hold this position for a split second before returning your arms to your starting position. 

PRO TIP: Keep your elbows locked so this doesn't become a tricep (back of the arm) exercise. This is a back exercise.

Banded Straight Arm Pull Downs

3 sets
10 reps
controlled tempo
60s 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
60s rest

- Perform chin-ups using the TRX/Suspension Trainer

Suspension Trainer Chin-Ups

🚨 10 reps on each side = 20 total

- Support yourself on a bench (or the sofa or an ottoman, if at home)
- Row the dumbbell, driving the elbow back
- Lower the dumbbell with control

Single Arm Dumbbell Row

3 sets
15 reps
controlled tempo
60s rest

- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

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 - Dumbbell Meadows Rows
10 reps each side
controlled tempo
No rest; go directly onto B

B - Hammer Curls
10 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

🚨 10 reps each side = 20 total

-Stand in a staggered stance
-Row with the dumbbell, one arm at a time, with the elbow pointed OUT and away from your side body.

Dumbbell Meadows Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl
- Lower the dumbbells down with control

Hammer Curls

Back & Bicep Superset 3 - Home

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

In this superset, you will do:

A - Incline Bench Reverse Crunch
15 reps 
controlled tempo
No rest; go directly onto B

B - Banded Half-Kneeling Paloff Press
15 reps each side
60s rest, then got back to A

Repeat this superset 3 times.

- With a bench on a slight incline, bring the legs into the chest and "crunch" your core 
-If the incline is too difficult, or if you are at home and don't have an incline bench, substitute a flat reverse crunch on the floor or bicycle crunches.

Incline Reverse Crunch

🚨 15 reps on each side = 30 total 

Anchor a band at your side on a stable object - or onto a door - and hold it at the middle of your chest while it has some tension. Kneel on one leg with the leg furthest from the band in front of you. Press your hands forward directly in front of you at roughly shoulder/chest height. 

Repeat for indicated sets and reps - resist the rotational pull back towards where the band is anchored. This is an anti-trunk rotation core stability exercise.

Banded Half-Kneeling Paloff Press

Core Superset 3.2 - Home

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

Welcome s refresher on total body tightness. 😉

Kathy McCabe

Doris

Julie

W1/D0 🎉 Introduction to Training Block 3

Thanks for your excitement!  It helps my tentativeness 😁

W1/D0 👊 Intro to Block 3 - Week 1

Naoual

W1/D1 Cardio

I enjoy the excitement of the start of a new block. Today did not disappoint !! ♥️

Betsey Pelczar

This rocks!! But Bulgarian squats are incredibly tough for me 💪🏼😅

W1/D1 Home - Quad Focused (RPE 7)

W1/D2 Cardio

Boy, that last superset was way harder than it looked! I felt uncoordinated, but by the third set was making progress in my form.

Jamie

Cheryl Blake Mamalyga

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

W1/D3 Cardio

Rosa

Wanda 

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

W1/D4 Active Rest Day

Loving getting back to running again🙌🏼

Leslie

W1/D5 Cardio

Wow! Got me at the Meadow rows, dropped down from 15#, 12# then 10#'s to finish!

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

W1/D6 Cardio

Some new exercises here which all feel great!  Good workout without any dread of doing it.  I truly look forward to my “fitness time”!! 
And I feel great afterwards, let alone love the results I’m already seeing.

Brilliant! Week 1 done and dusted 👍🏼💪🏼Feeling fab 🤩 Thank u for this amazing amazing App 🌹🌷🩷

W1/D6 Home - Hamstrings & Glutes (RPE 7)

Walking by the Crowsnest River - 7,500 steps on a Sunday afternoon! 😁🏔️

B3 W1 D7
Run and stretching 
Active rest day!
❤️💪🏻🏋️‍♀️🇨🇦

W1/D7 Active Rest Day

Thanks, Caroline! Your Monday encouragement rocks. And I'm loving every moment of this app, especially your uplifting words at the start!

I just love how encouraging you are to us! Thank you so much for this app!

W2/D0 👊 Intro to Block 3 - Week 2

W2/D1 Cardio

Small/huge victory for me today on split squats. I’m not attempting the Bulgarian split squats yet. I did regular ones with no weights and I was actually able to get me knee to the ground on each side. When I started this program, I was a distance away from that. Next week I’ll add weights. Whoopi!

Karen

W2/D1 Home - Quad Focused (RPE 8)

W2/D2 Cardio

This bear only crawls forward (for now) but can stir the pot like a champ!

Kerri

Those exercises are definitely stirring things up! I'm feeling like a human whisk over here LOL

B3 W2 D2
Cardio and strength ✅
I look like a wounded bear on the back crawl. Will keep working on form.
Quads are feeling it after yesterday’s workout!
Have a lovely day ladies!
Cheers
❤️💪🏻🏋️‍♀️🇨🇦

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

Leveling up doing 20 minutes of cardio a day notice a big change in sweatiness and improved endurance.

W2/D3 Cardio

Great workout, love the superset, the overhead press and the reverse flies combo!

I love this set of exercises. Probably because I never felt like I had enough upper body strength, but I can tell I’m slowly getting stronger, and feel more “shape” to my arms.

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

W2/D4 Active Rest Day

W2/D5 Cardio

Sharon

I love Day 6, feeling my arms so strong! Core is getting there but those incline reverse crunches are still way too tough on my lower back. Fighting to get there! 💪🏼💪🏼

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

W2/D6 Cardio

The combo was challenging but doeable! Loved this workout!

Good workout as always, but dang it had to skip or modify a few things due to left quad which was hurting a bit.  Onward we go!

Long live this app!! So loving it! Week 2 down, looking forward to Week 3 💪🏼💪🏼❤️❤️

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

B3 W2 D7
Active rest day!
2 hours of pickleball
❤️💪🏻🏋️‍♀️🇨🇦

W2/D7 Active Rest Day

B3W3 focus = form + progressive overload + range of motion! 💪💗

W3/D0 👊 Intro to Block 3 - Week 3

W3/D1 Cardio

One day I hope to love quad day.  These are a killer.

I'm not going to lie, those step UPS with 20 lb weights got really hard and I was tempted to skip out on the last rep but I dropped down the weights to 10's and finished it strong!

The best workout overall of anything I’ve ever done in my 60 years. I absolutely LOVE working out to Carolyn’s exercises, (I do the home version-it’s fantastic!) and the Ap keeps track and keeps me on progress!

W3/D1 Home - Quad Focused (RPE 8.5)

W3/D2 Cardio

When your coach teaches you how to train smarter!! 🙌💗💪

B3 W3 D2
Busy time of year with Christmas and my daughter’s wedding December 30th
In the past I would have made excuses, I know by forming good habits has made me stay healthy and focused on all my tasks at hand.
Thank you Caroline and fitness family I couldn’t have done this without you ❤️🏋️‍♀️💪🏻🇨🇦🙏

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

W3/D3 Cardio

Sorry I type 1 star by error, this is a five star without any doubt.

B3 W3 D4
30 minute run and strength ✅
Monkey 🙊 rows 🔥 
Have a beautiful weekend!
❤️🏋️‍♀️💪🏻🇨🇦

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

B3 W3 D3
Had to take active rest day today!
Glute workout tomorrow 
❤️🏋️‍♀️💪🏻🇨🇦

W3/D4 Active Rest Day

W3/D5 Cardio

B3 W3 D5
Workout ✅
Have a beautiful weekend!!
❤️✅🤣🇨🇦

Feeling pain in elbow with bicep curl so stopped. Feels like a tendonitis. What can I sub to get a bicep workout that would be kinder to that tendon(?Tennis elbow feeling)? Thank you. Not sure you’ll see this message

lois

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

W3/D6 Cardio

B3W3 is done!!🥳 Added a set to the superset and can’t stand straight 😂💪🏼💪🏼💪🏼

B3 W3 D6
Peloton 30 minute run
Glutes are on fire!
No gas left in the tank today
Active rest day tomorrow, 2 hours playing pickleball
Have a great day fitness family!
❤️💪🏻🏋️‍♀️🇨🇦

W3/D6 Home - Hamstrings & Glutes (RPE 8.5)

B3 W3 D7
Active rest day
2 hours playing pickleball. 
Planning next week workouts as my daughter’s wedding is December 30th and I need to stay on track. Writing out my busy schedule which will include my new workouts may have to double up on a couple of days but I’m determined to stay on course

W3/D7 Active Rest Day

I have never been consistent lifting weights!  I am enjoying learning how to properly lift and challenging myself.  Caroline’s work put into this app is above and beyond ❤️ any app I’ve used before.

Nancy 

W4/D0 👊 Intro to Block 3 - Week 4

Sharon De heer

W4/D1 Cardio

Worked out in friends garage with what was available- getting it done

W4/D1 Home - Quad Focused (RPE 9)

W4/D2 Cardio

B3 W4 D2
Late workout but got it done!
Have a beautiful evening!
❤️💪🏻🏋️‍♀️🇨🇦

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

W4/D3 Cardio

Nice to be back at it after a couple of weeks of being under the weather!  Feels so good!🥰

Today's shoulder and glute workout combo was amazing, Caroline! Thank you for putting it together.

Ending this block using the Xmas calories to increase the weights on every lift!! Thanks to Caroline's pep talks😘

Jackie

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

B3W4D6
Active rest day!
40 minute walk on tread! Couldn’t run twisted knee yesterday on the ice!
Merry Christmas ☃️🎄❤️
Have a wonderful day with your family!
❤️🏋️‍♀️💪🏻🇨🇦

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

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