Name: Playbook - Hannah Bower - W1/D3 Bicep and Tricep Get Stronger 3.0
Uploaded: 2023-12-12T00:44:18.878Z
Duration: 45 min
Description: W1/D3 Bicep and Tricep Get Stronger 3.0

Great burn 🔥 good thing I washed my hair yesterday 🤣

Paula Kane

Kaitlyn

Veronique

Brittney Howell

Some modifying due to my workout location but so good!!

Lindsey

My biceps burn but it was a good workout!

Kathryn

I like that you not only show the correct way to complete the movement but also common errors. Loving the workouts so far!

Ashton

Cait

Did 4 full rounds for conditioning plus a 5th round of dips.

Holly

LoVE!! I like doing the conditioning as my warm up. This was great

Jessica

Looks so easy but so hard, loved this one!

Shayla

Alona

Great biceps and tricep workout that still made me sweat 😅.

Dedra

Need to up the weights on some but that’s a good sign. 😌

Delaney

Krista Keil

Five rounds in conditioning. Probably could have done at least one more round but I kept questioning my technique 😅 love an arm pump! Great workout!

Alex

Powerful workout! My biceps and triceps are dead!!! So freaking good! Hannah's is done it yet again! Love love love this workout!!😁

Sumaiya

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

Coming back to some workouts I’ve already done to get back into my lifting routine!

Ashley

Woot woot! My tris are obliterated in the best way 😂

Sharlene

Kate

Oof! I’ll be feeling that one tomorrow—in the best way!

Sarah

McKenna

Loved the tricep variations today! Though, I did week 1 day 3 today bc i accidentally did this week’s day the first week for whatever reason 😂

Shannon

I got 4 rounds of the body conditioning in, which is a win for me! That workout felt great! Will there be warm up videos for those specific exercises per day posted on the future workouts?

Janine Ducharme

Jeanine

This was a nice mid-week workout that wasn’t quite as intense but burned still! Loved it.

Gabriela

WOOOOO my triceps were burning!!!! Happy Monday 😅💪

Caitlin

Ashley 

First workout, honestly loved it! My arms were shaking by the second set!

Victoria

Short and sweet today! Loved this—was a hard day today bc I just filed for divorce; your program is keeping me going though ❤️

Brenna

Sara

Got half done this morning the other half this afternoon! I just love this program! 👍❤💪

Aerin

Getting ready to graduate on May 22, then married June 18. It’s nice to have time to work out again now that school is basically out. 💪

Jen Burke

I have a great pump in my arms after that! I will be sore tomorrow 👍🏼

Reagan 

Courtney

Love the mix of strength and conditioning at the end.

Robin

Loved today!!! Great burner to end the work week! 💪🏽

Jackie

Layla

Loving these workouts!!! So happy I chose your app! I’m Excited to keep going and getting stronger 🙌🏻 💪🏻

Gabby

Loved the conditioning at the end of this one!

Lauren

Really pushed myself today! And it felt GREAT. For conditioning, I did the dips on the dip machine. That was a BURNER. Im leaving it all on the table this go around.

Cleo

Chelsea

Needed equipment: barbell (optional), KB or DB, resistance band

Bicep Curl ss Wall Extension ss Overhead Tricep Extension
Single Arm Bent Over Kickbacks ss Diagonal Chest Extensions
Seated Curls ss Lateral Tricep Extension

Conditioning: 7 minute EMOM
dips
banded fast curls
banded swoops

This superset is written to be heavy, the goal is to push yourself with the weight you use. The goal weight is one where you should not be able to get more than 3 reps than what is written.

Important: as you go from the wall extension try and go IMMEDIATELY into Overhead Tricep Extension

Equipment Substitution: kettlebell, dumbbells, bands, cables

Can also use a barbell (lower reps by 2-3)

Reps= 8 per side 

Form:
-Stand tall and engage your core and retract your shoulders
-Keeping your torso as still as possible, bend your elbows and curl the weight to your shoulders
-Go slow and controlled keeping your elbows by your sides to lower the weight

Alternating Bicep Curl

Modifications: allow more space between elbows and the wall, limit range of motion

Movement substitutions: skull crushers (laying down)

Form:
-Stand tall, engage your core
- With a single  heavy weight or two lighter ones stand as close to a wall as possible
-Place your elbows on the wall, lower the weight behind your head keeping your torso as still as you can
-Lift the weight back overhead

Wall Extensions

Equipment substitution: kettlebell, bands, cables

Modifications: tricep kickbacks

Form:
- Engage your core, tall chest, retract your shoulders
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead Tricep Extension

Bicep Curl ss Wall Extension ss Overhead Tricep Extension

You will need a bench/box/chair/surface and a weight for this superset. Can substitute with bands and cables

Equipment Substitutions: kettlebell, resistance band

Form:
- Hinge forward keeping a bend at your knee, or place your knee on a bench or chair
- Holding a dumbbells bend your arm at a 90 degree angle
- Extend your arm, parallel to the ground by engaging your tricep
- Lower back to starting position

Bent Over Tricep Kickbacks

Equipment Substitution: dumbbells, kettlebells, band 

Modifications: Tricep pull downs 

Form:
-laying on your back engage your core 
-With a weight overhead keep your elbow and upper arm still 
-the only thing that moves will be the bend in your elbow 
-Lower the weight directly down towards your chest 
-don’t let your elbow fall inward 
-use your Tricep to extend back to overhead

Diagonal Chest Extension

Single Arm Tricep Kickbacks ss Diagonal Chest Extensions

You will need a bench/chair and a pair of weights for this superset. You can substitute weights for bands.

Modifications: kettlebells, bands

Reps are per side

Form:
- Begin with a dumbbell in both hands, core engaged, chest tall, and shoulders retracted
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated Bicep Curls

Equipment Substitution: bands, dumbbells 

Reps are per side 

Form:
-In a bent over row position engage your core 
-take a weight in yourself hand and lift your elbow parallel with your shoulder 
-With your arm at a 90 degree, extend your forearm until it’s parallel with your shoulder 
-keeping your elbow high, lower the weight

Lateral Tricep Extension

Seated Curls ss Lateral Tricep Extension

You will need a booty band/resistance band, long band ( or light pair of weights) for this conditioning circuit. Set your timer between 7-10 minutes (however much time you have available) and go through the following exercises as many times as possible.

10 Dips
20 Banded Fast Curls
10 Banded swoops

Can add weight for challenge

Form:
- Start with a tall chest 
- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

Equipment substitutions: resistance band, light weights

Form:
- Stand tall, engage your core, and hold your weights down by your side
- Bicep curl as quickly as you can while keeping your torso still and the movement isolated in your biceps

Banded Fast Curls

Can add weight to make this more challenging

Modifications: remove the band and limit range of motion 

Reps are per side 

Form:
- Start in a squat position. Engage your core and retract your shoulders 
-lower into a squat and shift your weight to one leg 
-As the weight goes into one leg stand up.
-Shift your weight to the other side by swooping down 
-Think of ducking an object or a bar

Banded Swoops

Conditioning

W1/D3 Bicep and Tricep Get Stronger 3.0

Tammy

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

Andrea

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

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

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

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.

Morgan

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

Cynthia Contreras

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

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 😏

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.💪🏽

Caroline

W1/D2 Chest and Back 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 💕

Britt

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!

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!

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!!! 😵😆

Nikki Ouk

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 💜

W1/D3 Bicep and Tricep Get Stronger 3.0

Community

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