Name: Playbook - Hannah Bower - W2/D2 Chest and Back Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.194Z
Duration: 45 min
Description: W2/D2 Chest and Back 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

So good! The ab circuit was a bit tricky with the new belly, but felt good.

Rachel Macias

Felt so good to bench press again. Haven’t in awhile so trying to get my weight back up but loved it.

Morgan

Nice!!! Feel it but perfect after killing legs

Alexandra

Loved this workout! Worked my chest and back so great! Only got 4 rounds in of the conditioning but it was great!

Lindsey

That 5 rounds of conditioning is brutal!!! 😵😵

Nikki Ouk

Jaclyn

Can’t get over how great these sets are.

Christa

That conditioning is no joke! 
Awesome chest and back day 🔥🔥🔥

Cynthia Contreras

LOVE!! Back is my absolute favorite to work 🔥🔥 these SS were great and the conditioning pushed me (very weak core)

Jessica

Great workout. Loved the glute bridge Pulldown at the end. 🔥

Dedra

Delaney

Alona

Almost stopped at 3 on that last one but I finished with 5! Super killer!

Alex

Melissa

Great workout. Didn’t have enough time for the conditioning :)

Sally

Gabrielle Rick

Sumaiya

Allison

Cathy

Dang no matter how many times I do this workout that 5 rounds at the end always feel like forever!!! 😆😆 but I always get it done! 💪🏼

That was sooo good!! Love training my upper body! I had a hard time with the core conditioning at the end, my core feels weak but got through 4 rounds with 10lbs and going down to 5lbs the last round

Janine Ducharme

Shannon

Today was mind over motivation! Got it done

Taylor

Shelby

Really enjoyed this one! I had to play with the wieghts for each exercise because I'm trying to add more weight. But this workout felt really good. Thank you as always ☺️💪

Caitlin

Hannah you always kick my butt! Thank you!

Evelyn

Loved it! Went up in weight for some of the exercises

Reagan 

Kristen

I am so sore from yesterday but this was exactly I needed!

Jackie

Coming back from a lower back injury  and trying to take it easy! Hard to balance the right amount of rest.

Marie

Jen B

Worked my way up to 105lb for bench press! Haven’t benched that much since pre pregnancy.

Cleo

Lifted up to 35 pounds on chest fly and so excited about that strength increase!! Can’t wait to see where I go from here!

Sheina

Day 2 done! And 16 weeks pregnant today woo woo! 🥳 instead of the conditioning I did 1hr of fitness dance class and then I did day 2. Feel Amazing 💪🏼

Patricia

Round two is even better! Seeing progress. Weight increase and better form.

LOVE the back//chest combo!! Modifications I made were hand release push ups and lay pull downs. I am unable to do the conditioning due to lower back irritation, but made sure to engage my core during all my exercises

That’ll always be one of my favorite core circuits!

Courtney

Jillian

Claire

Rylee

Still combining physical therapy exercises with my normal routine! Felt good, a little stiff today. Still no pain! 🙌🏻

Anonymous

Workout:

Bench Press
Bent Over Corkscrew Row ss Chest Fly
Inverted Row ss Wide Arm Pushup
Bent Over Narrow Row ss Plate Press

Conditioning: 3-5 rounds
Single Arm Situps
Russian Twists
Glute Bridge Pull Downs

For more in-depth review of bench press head over to the tutorials highlight

Equipment Substitutions: dumbbells or kettlebells

Weight Recommendations: Pick a weight where the final 2-3 reps feel like a challenge and anything more would be impossible

Reps: 
6-8 barbell
8-10 dumbbell

Form:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

You'll need a pair of dumbbells or kettlebells for this superset

Incline bench is optional

Recommended reps: 8-10

Form:
-Engage your core, retract your shoulders, and hinge forward at the hips
-With weights in either hand you'll have your wrists facing you
-Row the weights to your chest and or lats
-As you finish the rep, twist your wrists so that they face each other
-Squeeze your scapula at the top of the rep
-Lower in reverse order

Bent Over Corkscrew Row

Equipment Substitution: kettlebells, dumbbells, band

Recommended reps: 8-10

Form:
- On a flat bench, or on the floor, start with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Chest Fly

Bent Over Corkscrew Row ss Chest Fly

You’ll need a bar for this superset (modifications included)

Modifications: dumbbell pullover, lat pulldown, face-pulls

For additional challenge, perform pull-ups instead

Recommended reps: 8-10

Form:
- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Modifications: knee pushups, hands elevated pushups

Form:
-Engage your core and stabilize your hips
- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Arm Push-Up

Inverted Row ss Wide Arm Pushups

You’ll need a bar/plate/weight for this superset

Equipment Substitutions: A single heavy KB/DB, a pair of weights held together in narrow grip, or a barbell landmine row

Modifications: bent over single arm row, landmine row 

Recommended reps: 8-10

Form:
-Engage your core, retract your shoulders, neutral spine
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- With a narrow grip pull a pair of dumbbells, or a single dumbbell to your chest
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over Narrow Row

Equipment Substitution: plate, KB, band 

Form:
-Standing or seated, hold a plate, weight, or KB sideways so that it is flat against your palms
-With a tall chest and engaged core, hold the weight towards your chest by pressing your palms as hard as you can into the weight
-Press the weight away from your body so that it is out in front
-The farther away the weight gets from your body the more you squeeze your palms together engaging your chest

Plate Press

Bent Over Narrow Row ss Plate Press

You'll do the following movements for 3-5 rounds

5 single arm situps (per arm)
10 Russian Twists (each way)
10 Glute Bridge Pull Downs

Reps= 5 per side

Modifications: crunches, split the movement up, take weight away 

Form:
-Lay on the ground with your core engaged
-With a wight in one hand press the weight overhead as you situp
-Lower with control

Single Arm Situps

Modifications: limit range of motion, perform without weight, keep your feet on the ground

Reps: 10 per side

Form:
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Equipment Substitutions: band or dumbbell/kettlebell

Modifications: perform without band, break up movements 

Form:
-Start in a glute bridge position with your hands on the ground stretched out above your head
-Engage your core
-Either lifting a band or weights, use your lats to pull the resistance down toward your leg.
-exhale as you pull the band down
-If alternating legs/arms is too difficult, you can perform with both feet on the ground.

Glute Bridge Pulldown Crunch

Conditioning

W2/D2 Chest and Back 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

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

Paula Kane

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

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

Kaitlyn

W1/D2 Chest and Back Get Stronger 3.0

Veronique

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 💕

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. ❤️

W2/D2 Chest and Back Get Stronger 3.0

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