Name: Playbook - Hannah Bower - Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core
Uploaded: 2025-12-03T15:39:07.693Z
Duration: 55 min
Description: Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

This was an awesome upper body. Love this new program ❤️❤️

Michelle 

Kara

Delaney

LOVE this training format! Keep it up ❣️

Sally

Felt the biceps burn on this one 💪🏻

Cassy

Eugenia

Completed yesterday but forgot to log in app. Really enjoyed it

Morgan

I’ve got the trainer at the gym wanting to workout with me!

Kelsey

I’m loving this phase so far. So hard but feels so good!

Janessa Orwig

SHOULDER BOULDER!

Loving the resistance bands as part of the workout!

This upper body session builds pushing and pulling strength while developing explosive power and shoulder stability. You’ll work through powerful rows, presses, and dynamic movements that challenge multiple planes of motion. 

Choose appropriate weights that allow you to move with intention and speed, you should still be struggling to finish your last few reps within the rep ranges given. This workout builds a strong, powerful, athletic upper body.

Your warmups help you prepare for the workout ahead. 

Expect more rotation and hip flexor mobility in your warmups. Rotation is key to better breathing mechanics, movement patterns, athleticism, power, and a pain-free body. And because our hip flexors are often tight and weak, we need to make sure they can keep up with the athletic, explosive movements we’re training. Strong, mobile hip flexors = better performance and injury prevention.

Reps: 6 each 

Modifications/Substitutions:
	•	Lighter option: Use a lighter kettlebell or dumbbell.
	•	Beginner: Perform the movement without weight, focusing on the thoracic rotation and press.


Benefits: Improves thoracic spine mobility, shoulder stability, and rotational strength while activating obliques, core stabilizers, and glutes. Enhances upper body coordination and control.

Muscles: Shoulders, delts, triceps, obliques, core stabilizers, glutes, thoracic extensors.

How-to:
Lie on your side with knees bent at 90 degrees, one leg can be straight. Hip and shoulder aligned. Knee and hip aligned. Hold a kettlebell in the top hand, elbow bent. Rotate your elbow down toward the floor, opening the thoracic spine, then press the kettlebell upward toward the ceiling while tilting slightly through your upper back. Return under control and repeat.

Cues:
	•	Initiate movement from thoracic rotation, not just shoulder.
	•	Keep knees stacked and hips stable.
	•	Press through the shoulder while maintaining core engagement.
	•	Move deliberately, don’t rush the rotation.
•Hold and breathe if you feel tension 
•push hand toward ceiling and protract shoulders 

Mistakes: Arching lower back, collapsing ribs, letting hips rotate, flaring elbow outward, rushing through the press,

Thoracic Rotations

Reps: 8 each 


Modifications/Substitutions:
	•	Lighter option: Use a lighter kettlebell or perform without weight, focusing on movement pattern.
	•	Beginner: Reduce range of motion or perform the movement slowly to build coordination.

Benefits: Develops rotational strength, hip and thoracic mobility, shoulder stability, and full-body coordination.

Muscles: Shoulders, lats, delts, obliques, core stabilizers, hip flexors

How-to:
Lie on your back with knees bent. Hold a kettlebell in one hand above chest. As the knees bend and drop to one side, perform a fly with the opposite hand, opening the chest. Pull the arm back to center as you bring the knees back to neutral. Exhale and cinch core deep as you drive back up to starting position. Alternate sides while keeping hips grounded and movements controlled.

Cues:
	•	Keep knees 90 and lower back pressed into the floor or neutral 
	•	Move deliberately, don’t rush the fly or knee drop.
	•	Engage core and adductors to stabilize torso.
	•	Control return to center, avoid letting knees or arms drop uncontrollably. 
• exhale and cinch tight as you pull back to center

Mistakes: Arching lower back, twisting torso, dropping knees too fast, flaring elbows, rushing reps. Not letting knees and hand fall evenly

KB Windmills

Reps: 10

Lighter option: Use a lighter dumbbell or kettlebell, or perform glute bridge without weight while mimicking the pullover motion.

	•	Beginner: Keep hips lifted but perform smaller range pullovers without full hip extension.

Benefits: Strengthens glutes, lats, and shoulders while improving hip drive, thoracic mobility, and core stability. Combines lower and upper body activation for a full-body strengthening move.

Muscles: Lats, traps, delts, glutes, hamstrings, core stabilizers.

How-to:
Lie on your back with knees bent, feet flat on the floor. Hold a dumbbell or kettlebell above chest with both hands. Drive hips upward into a bridge while simultaneously pulling the weight over your head toward your hips in a controlled arc. Lower both hips and weight back to the floor and repeat.

Cues:
	•	Press through heels to lift hips and activate glutes.
	•	Keep core engaged to prevent arching lower back.
	•	Move the weight in a controlled arc over the head toward hips.
	•	Squeeze glutes at the top of the bridge.

Mistakes: Dropping hips too quickly, overarching lower back, letting ribs flare, bending elbows too much, letting weight swing uncontrolled, rushing reps.

Glute Bridge Lat Pull Overs

Reps: 6 each side ( each leg + together = 1 rep)

Modifications/Substitutions:
	•	Beginner: Perform the lifts slowly, one leg at a time, without adding the “both legs over” portion. Just lift without lateral movement


Benefits: Strengthens hip flexors, core, and lower abs while improving coordination, stability, and unilateral leg control. Helps develop both single-leg and bilateral hip mobility and control.

Muscles: Hip flexors, rectus abdominis, obliques, quads, core stabilizers.

How-to:
Sit tall. Lift one leg over the dumbbell, keeping the other on the floor. Lower it back under control, then lift the opposite leg. Finally, lift both legs together over the dumbbell, controlling the descent back to the floor. Keep core engaged and lower  back and chest tall 

Cues:
	•	Move legs deliberately, don’t let momentum take over
	•	Control both the lift and lowering phase.
	•	Keep chest as tell as you can, don’t lean back or rock too much
• leg stays as straight as you can

Mistakes: Arching lower back, swinging legs and rocking backwards, bending knees & rushing reps,

Hip Flexor Lifts

Warmup: 3 min

This explosive upper body primer activates your lats, shoulders, and core for power. Fast banded pull downs with explosive DB presses build coordination and unilateral power while fast banded straight arm pull downs fire up your lats and train powerful pulling mechanics. 

You’re prepping your nervous system for speed and getting your upper body ready for explosive work.

Reps: 10 

•Lighter option: Use a lighter band or lighter dumbbells to reduce intensity while keeping the explosive movement.
	•	Beginner: Perform slower, controlled pulls and presses without emphasizing speed.
	•	At-home/no band: Use dumbbells only and focus on fast press motion, slow pull.
	•	Advanced: Use a stronger band, increase dumbbell weight, or perform the movement with a pause at full extension for added control.

Benefits: Develops explosive upper body power, coordination, and core stability while targeting lats, shoulders, and triceps. Great for reactive strength and full-body engagement.

Muscles: Lats, traps, delts, biceps, triceps, core stabilizers, glutes.

How-to:
Anchor a resistance band overhead. Hold a dumbbell in one hand at shoulder height. Position the other hand under the band. Explosively pull the band down toward your chest with one hand while simultaneously pressing the dumbbell overhead with the other hand. Return both under control and switch sides. Keep torso and hips stable, and focus on speed and power while maintaining form.

Cues:
	•	Explode through pull and press, think speed, not just strength.
	•	Keep core tight to prevent twisting.
	•	Land weights under control after each rep.
	•	Maintain level hips and steady feet.
•extend press as far as you can, while pulling and driving down. Really feel these opposite moves pulling away from one another 

Mistakes: Slowing the pull or press, rotating torso, dropping hips, flaring elbows, uncontrolled band recoil.

Alt Banded Dumbbell Pull & Press

Reps: 10 each 


Modifications/Substitutions 
•	Use a lighter resistance band or perform slower, controlled pulls and rows.
	•	Perform standard rows or straight-arm pulls without emphasizing speed and use band or dumbbells
	
Benefits: Trains lats, traps, and rhomboids explosively while improving upper back strength, shoulder stability, and reactive power. Also challenges core and grip strength during fast movements.

Muscles: Lats, traps, rhomboids, rear delts, biceps, core stabilizers.

How-to:
Anchor a resistance band at shoulder or overhead height. Stand or kneel with feet planted, holding the band with both hands. Start with arms extended in front (or overhead for straight-arm pulls). Explosively pull the band down toward hips while maintaining straight arms for straight-arm pulls, then row the band toward your torso, bending elbows back. Return to start under control, repeating at speed for multiple reps.

Cues:
	•	Keep core engaged to prevent torso sway.
	•	Perform both pulls and rows quickly but controlled.
	•	Maintain shoulder stability, avoid shrugging.
	•	Land each rep under control, ready for the next explosive pull.
• Keep hips and torso anchored. Very little movement 


Mistakes: Rounding back, letting hips sway, slow or uncontrolled movement, shrugging shoulders, losing band tension, arching to much as you pull and using body movement to help pull faster.

Banded Speed Pulls & Rows

Power Prep

Reps:  @65-70% 1RM (increase weight as reps lower)


Tempo: 3:1:X: 3 sec lower down, 1 sec pause, explosive pull 

Modifications/Substitutions:
	•	Lighter option: Use dumbbells or a landmine bar for more control.
	•	Beginner: Perform bent-over underhand dumbbell rows instead of resetting each rep.
	•	At-home/no barbell: Try a reverse grip banded row anchored low.
	•	Advanced: Add a pause at the top of each row or slow eccentric for more time under tension.


Muscles: Lats, traps, rhomboids, erector spinae, biceps, rear delts, core.

Benefits: Builds explosive back thickness and strength, with extra biceps engagement from the reverse grip.

How-to: Stand with feet hip-width, barbell on floor in front. Hinge at hips until torso is parallel to ground, knees slightly bent. Grip bar underhand (palms up). Row bar explosively to lower ribs, pause, then lower back to floor each rep.

Cues:
	•	Keep back flat and core braced.
	•	Pull bar to ribs with elbows close.
	•	Reset on floor every rep.
Mistakes: Rounding back, jerking bar, cutting range of motion.

Set 1: Strength| Reverse Grip Pendlay Row

Landmine split jerk builds explosive lower body power and teaches you to catch and stabilize weight overhead, developing full-body coordination and athletic timing. 

Landmine rainbow arcs challenge rotational core strength, shoulder stability, and control through a wide range of motion. Together, you’re training power generation, overhead stability, and dynamic core control

Reps: 8 
RPE: 7


Modifications/Substitutions:
	•	Lighter option: Use a dumbbell or kettlebell push press instead.
	•	Beginner: Landmine push press without split stance.
	•	At-home/no landmine: Single-arm dumbbell push press or split jerk.
	•	Advanced: Add tempo dip or heavier load for more power demand.

Benefits: Builds explosive power, shoulder stability, and full-body coordination.

Muscles: Shoulders, triceps, quads, glutes, calves, core.

How-to: Stand in a split stance with landmine bar held at shoulder height. Dip slightly through knees and hips, then explosively drive bar upward while extending legs. Catch with arms locked overhead, maintaining balance in split stance, then reset.

Cues:
	•	Core engaged through the dip & press
	•	Drive through hips and legs, not just arms.
	•	Lock out arm overhead strong and stable.
	•	Keep chest tall and core tight.
• One line from wrist to shoulder. Think pushing bar away from ground. 

Mistakes: Pressing instead of driving with legs, losing balance, shallow dip, arching low back.

Landmine Split Jerk

Reps: 8 (4 each side)


Modifications/Substitutions:
	•	Beginner: Half arcs (chest to shoulder height) instead of full overhead sweep.
	•	At-home/no landmine: Use a single dumbbell or medicine ball for standing rotational arcs.
	•	Advanced: Slow down tempo or add pause at end range for more core tension.


Muscles: Shoulders, lats, obliques, rectus abdominis, deep core stabilizers, forearms.

Benefits: Develops anti-rotation strength, shoulder stability, and core control while challenging you to resist momentum.


How-to: Stand holding the end of the landmine bar with both hands at chest height. With arms extended, sweep the bar in a controlled arc from one hip up and over to the opposite side, keeping core engaged and hips square. Move fluidly side to side without letting the bar pull you.

Cues:
	•	Keep arms straight but not locked.
	•	Control the bar through the whole arc.
	•	Rotate through your core, not your lower back.
	•	Keep chest stacked over ribs

Mistakes: Overarching back, bending elbows, letting bar swing uncontrolled, twisting hips, dropping chest

Landmine Rainbow Arcs

Superset 1: Power

This trio builds pulling and pressing power while demanding serious core and hip stability under load.

For your DB drop catch rows, choose a weight heavy enough that 6-8 reps feels hard when explosively pulling, but controlled enough that you can safely let go and catch.

Rest is shorter to keep a conditioning aspect of today’s training.

Reps: 6

Lighter option: Use lighter dumbbells or slow the tempo to focus on control.
	•	Beginner: Perform supported single-arm rows on a bench no explosive pull
	
Benefits: Builds upper back and bicep strength while improving coordination, grip strength, and anti-rotation core stability.

Muscles: Lats, rhomboids, traps, biceps, forearms, core stabilizers, glutes.

How-to:
Hold a dumbbell in one hand, hinge at the hips so torso is almost parallel to the floor, feet shoulder-width apart, hand braced on box/bench or knee. Bend knees slightly bent. Let dumbbells hang toward the floor. Row one dumbbell explosively toward your ribs. Pause: Then drop the dumbbell slightly, then “catch” it as it falls. Alternate sides in a controlled manner, keeping torso stable and hips level.

Cues:
	•	Keep core engaged and back flat.
	•	Pull elbows toward ribs and back hip, not out to sides.
	•	Move with control 
	•	Maintain a stable hip position.
• Elbow drives and leads movement 

Mistakes: Rounding back, twisting torso, flaring elbows, letting hips drop, uncontrolled dumbbell drops, losing tension.

Drop Catch DB Rows

Reps: 8

Modifications/Substitutions:
	•	Lighter option: Use lighter dumbbells for more control
	•	Beginner: Keep hips in bridge and perform narrow presses without the march.
	•	Advanced: Add a slow tempo to the press or pause at the top of each march for more stability challenge.

Benefits: Trains chest and triceps under constant tension while adding glute stability, core control, and hip mobility for a true full-body strength challenge.

Muscles: Chest, triceps, glutes, hamstrings, hip flexors, core stabilizers.

How-to: Sit with your upper back supported on a bench, dumbbells held together over chest. Plant feet hip-width and lift hips into a bridge so body forms a straight line from shoulders to knees. Perform a narrow chest press while alternating a controlled march, lifting one knee toward chest at a time, keeping hips level.

Cues:
	•	Press dumbbells together for chest activation.
	•	Drive through heels to keep hips lifted and level.
	•	Engage core to resist side-to-side sway as you exhale and drive knee 
	•	March with control, don’t bounce/drop knees fast

Mistakes: Dropping hips, arching lower back, hips tilting, ribflaring, flaring elbows, rushing through march.

Bridge Narrow Press + March

Reps: 8-10

	•	Beginner: Keep hips in bridge and perform small pullover movements without knee drive.
	•	At-home/no weights: Bridge march while reaching arms overhead, mimicking pullover motion.
	•	Advanced: Pause at the top of the pullover or slow the tempo; lift knee higher during march for extra core challenge.

Benefits: Improves lat and chest mobility, strengthens upper back, chest, and core while enhancing glute stability and hip drive; great for full-body coordination.

Muscles: Lats, chest, triceps, glutes, hamstrings, hip flexors, core stabilizers.

How-to:
Sit with your upper back supported on a bench, dumbbells held together over chest. Plant feet hip-width and lift hips into a bridge so body forms a straight line from shoulders to knees. Lower dumbbells in a controlled arc over your head while simultaneously driving one knee toward chest. Return arms and leg to start position and alternate sides, keeping hips level throughout.

Cues:
	•	Reach arms overhead in a controlled arc, elbows soft.
	•	Drive through heels to maintain hip height.
	•	Engage core to resist rotation as you exhale and drive knee up
•each exhale cinch core tighter
	•	Move knees deliberately, don’t bounce.

Mistakes: Dropping hips, arching lower back, ribflaring, flaring elbows, letting legs swing uncontrolled, rushing through reps.

Lat Pullover + March

Tri-set: Strength, Athleticism + Power

Three minutes of alternating between power and grinding stability—complete 5 plyo pushups and 10 KB plank Pushes with little rest for 3 minutes.

This upper body and core burnout tests your explosive power and stability under fatigue. Banded plyo pushups build explosive pressing power and fast-twitch muscle recruitment. Plank KB pushes challenge anti-rotation core strength and shoulder stability while keeping tension through your entire body.

Reps:5-6

 Modifications/substitutions: 
•add elevation on box/bench and perform plyo push-up 
	•	Beginner: Perform push-ups with knees on the floor while keeping the band around the chest
	•	At-home/no band: Perform explosive push-ups without a band, focusing on lifting hands off the floor on couch/box or floor 
	

Benefits: Builds explosive chest, shoulder, and tricep strength while improving upper body power, core stability, and reactive strength.

Muscles: Chest, triceps, shoulders, core stabilizers.

How-to:
Place a resistance band around your upper chest and anchor above you or on squat rack safety bars. Set up in a push-up position, hands under shoulders, body forming a straight line from head to heels. Lower chest toward floor in a controlled motion, then explode upward, pressing hands into the floor and pushing away as hard as you can. Land softly, immediately lowering into the next rep.

Cues:
	•	Keep body rigid from head to heels.
	•	Explode through chest and arms, not just shoulders.
	•	Land softly to protect wrists and shoulders.
	•	Engage core to prevent sagging hips.

Mistakes: Dropping hips, flaring elbows out by shoulders, slow or uncontrolled push-off, bouncing between reps, arching back, no protraction of shoulder blades on push

Banded Plyo Pushups

Reps: 5-6each side 

•Lighter option: Use lighter dumbbells or kettlebells, or perform the plank without weights while mimicking the overhead push/slide.
	•	Beginner: Perform from knees (or one knee down) in a half-plank or use no weights.
	

Benefits: Strengthens shoulders, chest, and triceps while challenging core stability, anti-rotation control, and full-body coordination.

Muscles: Shoulders, triceps, chest, core stabilizers, glutes, upper back.

How-to:
Set up in a high plank with hands gripping dumbbells or kettlebells, directly under shoulders, body forming a straight line from head to heels. Engage core, squeeze glutes, and press/slide one weight overhead, fully extending the arm while keeping hips stable. Lower back down under control and repeat with the opposite arm, alternating sides.

Cues:
	•	Keep hips level; avoid twisting.
	•	Engage core and glutes to prevent sagging.
	•	slide as far forward as you can, protract shoulder blades
	•	Move deliberately, don’t rush.

Mistakes: Dropping hips, rotating torso, arching lower back, sagging through shoulder blades, rushing through reps

Plank Pushes

Finisher: 3 Min AMRAP Core Power

Reps: 10-15 each side 
Breathing Strategy: intentional core breath or exhale entire range of motion 

Benefits: ribcage mobility for better 360 breathing, ribflare, obliques 

For:
- find a solid ball, it can be a smaller yoga ball as well. Doing this with different variety of sizes is beneficial. Start small and work to larger 
- lay on the ball, so your lateral ribcage is pressed against ball and allows you to bend wide ways over the ball 
-inhale relax deep core as you bend over the ball and exhale as you pull the band from over head and crunch by towards Hips
-exhale out all of your breath. This is KEY
-pull top ribcage down toward opposite bottom hip 
-all for a wide range of motion as far as you can bend both ways

Cool Down: Mobility Side Crunch

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Just focused on the hip mobility. It’s 🔥

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

Got to finish it all but the core! Next time!

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

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