Name: Playbook - Hannah Bower - W1/D2 Chest and Back Get Stronger 3.0
Uploaded: 2023-12-12T00:44:18.790Z
Duration: 45 min
Description: W1/D2 Chest and Back Get Stronger 3.0

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Paula Kane

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Cleo

Caroline

Kaitlyn

Finally back in the gym. Wanted to switch it up. Felt good! I like this format. It’s more similar to what I was doing before

Morgan

Alexandra

Chelsea

Awesome workout! So excited for the new challenge! Bring it on :-)

Lauren

Katie

That was my FAVORITE workout! I loved it! Posture correction in both shoulders and hips? Fantastic!

Kara

Brittney Howell

Wow! I typically work out 4 days a week so I thought day 1 would be easy peasy. I’m so thoroughly excited and impressed - that was the best workout I’ve had in months! Already excited for tomorrow!

Lindsey

Love this one!! Best back and chest workout ever! 😁

Nikki Ouk

Sara

That was a tough circuit! The crab walk hold hurt my elbows so I could only do one set. Really tested my strength today though! Feeling amazing overall!! 🔥👊🥵💪❤️

Lindsay

This was one of the BEST chest and back workouts!!

Mackenzie

romitagar

Owww conditioning finished off the shoulders 🫠

Britt

Finished up get stronger 2.0 and went right into this... I can DEFINITELY feel the gains from 2.0 going into this and it's only day 2 🔥🔥🔥
Pushups need work like always 🙄 otherwise I felt good and strong but was definitely WORKING the while time
💪💪💪

Cynthia Contreras

I usually hate upper body days but this one was fire!

Courtney

Savana

Alona

Loved it. That 7 min conditioning at the end got me sweating. 😪

Dedra

Delaney

Casey

Got through 3 rounds of conditioning in 7 minutes (tho I skimmed it a little by only doing 5 reps on both sides for a total of 10). Lower abdominals are ANGRY postpartum in a way they weren’t before. Proud of myself!

Alex

Great workout! Love the scapular work at the end

Andrea

This work out felt amazing ! The ending was tough but pushed through!

Madison

Melissa

The conditioning got me again. Could only do two rounds in 6mins. This was so good!!!! 🥲🥲🥲❤️❤️❤️

Sumaiya

Nervous to do pullovers with 30lbs but it felt totally doable and I feel so strong 😁💪

Nicole Loewen

Going up in weight and slowing down my movements

Didn’t feel motivated today but I still pushed through and felt strong today💪🏼

Autumn

Nadiia

even in a hotel gym, this workout slapped !!! so good !!

Gabrielle Rick

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

Ashley

I am big fun of upper part exercises! Love it, thank you!

Maria

Yo that last mega set is mad 🔥🔥🔥🔥

Skye Beasley

Rita

Question, I can’t put my hands pointing towards my feet in the crab plank. I face them the other way.. is that still okay?

Shannon

I sucked at the last 7 min but can’t be good at everything. Thanks for working out with me

Catherine

My shoulders burrrrrnnn - even my husband who’s a power lifter was huffin and heavin 😅

Sharlene

Needed Equipment Barbell (optional), dumbbells or Kettlebells

Pendulum Row
Single Arm Fly ss Narrow Grip Bench Press
Single Arm Row ss Superman Pushups
Dumbbell Pullovers ss Crab Plank

Conditioning: 5-10 min AMRAP
Renegade Row
Downward Dog Plank Rocks
Scapular Retractions
Plank Side Hip Dips

Equipment Substitution: KB or DB, increase reps if needed

Modification: Single arm bent over row using a bench OR using an incline bench do an incline row

Weight Recommendation: pick a weight where you cannot do another 3-5 more reps

Form:
-breathe into your diaphragm
-Engage your core
-With a flat back/neutral spine, sit your hips back and hinge at the waist like you would for a deadlift
-In a bent over position row the barbell from the ground to your chest
-elbows drive back
-Lower the barbell

Pendulum Row

Equipment needed: KB or DB. Can use a barbell for bench press

Equipment Substitutions: cables, bands, dumbbell, kettlebell

Reps are per side

Form:
- Start with back flat and dumbbell/weight in one arm 
- Engage core and maintain engagement to help create stability
-lower weight down almost to the ground while keeping back flat. Don’t rock side ways. 
- Lower slowly with control 
-exhale and lift weight back up
- Work both sides

Single Arm Flys

Equipment Substitution: two weights held close together, barbell with close grip, one heavy weight

Can use a bench or the ground

Form:
- Start by lying down with hands close together on the barbell or dumbbell
- If using dumbbells, have the dumbbells touching throughout your press
- Lower weight down until it taps your chest
- Extend arms straight back up as you exhale

Close Grip Bench Press

Single Arm Chest Fly ss Narrow Grip Bench Press

Equipment Needed: dumbbell or kettlebell (bands or cables can work)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

Modification: lower and press from your knees

1 rep= 1 pushup+ 1 superman

Form:
- Start in a plank position
- Lower all the way to the ground
-Release your hands and toes and perform a superman by lifting your arms, chest, and legs as far off the ground as possible squeezing glutes
-Place your hands under your shoulders, tuck your toes, and push-up back into a plank
-elbows out 45 degrees 
-engage core as you press up

Superman Pushups

Single Arm Row ss. Superman Pushups

Equipment Needed: dumbbell/kettlebell, box, bench, chair or steady surface ( can go on the ground if needed)

Tid bit: these are such a great substation for pull-ups! 

Equipment Substitution: dumbbells, kettlebells, or long resistance bands/cables

Can perform on the ground if needed

Form:
- Place your upper back on the bench, sofa, box or any stable surface
- Engage your core and lift your hips up as high as you can
- Hold a dumbbell, or pair of dumbbells overhead
- Keep a slight bend at the elbow as you lower dumbbell so your arms cover your ears
- Raise your arms back to starting position 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

Modifications: place your hands on a bench, box, set of books to give your glutes more room to hoover above the ground

Form:
-Sit on the ground and place your hands and knees on the forums 
- Raise your hips off the ground 
- Engage your core
- Focus on lifting your chest as high as you can

Crab Plank

Dumbbell Pullover ss Crab Plank

You'll need a pair of dumbbells for this circuit. Set the timer anywhere between 5-10 minutes (whatever you have time for) and go through the following as many times as you can:

10 renegade rows (each)
10 downward dog plank rocks
10 scapular retractions
10 hip dips per side

Modification: go onto your knees, remove the weights, or do shoulder taps 

reps per side

Form:
- Start in a plank position (Can go onto your knees)
- Have a pair of dumbbells under your hands
- Pull the dumbbell up to your shoulder keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Modifications: if this is hard on your wrists limit the reps or range of motion!

Form:
- Start in a downward dog position (butt high, feet apart, hands firmly pressed into the ground, chest pressed towards the ground)
-Rock forward into a a plank position
-Keep your core engaged
-Shift your chest forward past your hands by pressing through your toes
-Hold for 1 second
- Shift your weight back through plank back into a downward dog position.

Downward Dog Plank Rocks

Modifications: can do in a push-up position or hanging 

Form:
- In a downward dog position engage your core
- Press through your hands to protract your shoulders
- Release the scapular tension to retract your should blades by thinking about getting your shoulders as far away from your ears as you can

Scapular Retractions

Modifications: limit range of motion or go onto your knees, can perform each side with a knee down all at once before the other side 

Reps are per side

Form:
- Start in a plank position: core engaged, hips square
- Using your obliques shift the weight to one foot and lower one hip to the ground, engage your core and lift back to plank
- Perform on the other side.

Plank Hip Dips

Conditioning

W1/D2 Chest and Back Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Janine Ducharme

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Great burn 🔥 good thing I washed my hair yesterday 🤣

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

Carina

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

W2/D3 Bicep and Triceps Get Stronger 3.0

Amanda

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

Kathryn

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Keri

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

Kiki

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

Allie

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

Leigh-Ann

Love that you talk about balancing progress and boredom. Realizing that sometimes moving our body in a fun way may not be pushing towards a asthetic goal, it could very well still be achieving a mental goal (enjoying moving for moving)

W1/D2 Chest and Back Get Stronger 3.0

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