Name: Playbook - Hannah Bower - W2/D3 Bicep and Triceps Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.293Z
Duration: 50 min
Description: W2/D3 Bicep and Triceps Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Cleo

Brittney Howell

Wow that was quick and efficient! Love the ladders!

Lindsey

The conditioning always gets me 😵😵‍💫 that 5 rounds of frogers are crazy!! 😆😆

Nikki Ouk

I haven't worked out since Thursday last week, and I'm feeling it!! Biceps and triceps are one of my favorite circuits to do!!! Still feeling good overall!!! 🔥👊🥵💪😍

Lindsay

Jenna

Those frog jumps at the end are no joke!!!

Cynthia Contreras

I thought I'd never get through the conditioning section 😭😅

Maggie

Absolute favorite!! 🔥🔥 great SS and great conditions circuit

Jessica

Caroline

Alona

Killer workout at the end. I wasn’t sweating till that conditioning. Loved it. 🥵🔥

Dedra

Didn’t have as much energy today but got it done!

Delaney

I love u workouts, but this upper body didnt work for me!

Maria

Had technical difficulties with app in gym this morning. Was the first. Otherwise, I absolutely love it and appreciate the breakdowns. I use to walk into gym and not no where to start. I grew up playing sports and being told what exercise to do and how many reps. Love it!

That conditioning was TOUGH! Had just enough estrogen to power through 😅

Alex

That was awesome. Love the conditioning!  My arms are jelly 😁

Jen B

Wow, this really kicked my triceps butt 😅

Sumaiya

Autumn

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

Keri

Jessalyn

Quick and efficient!! Exactly what I needed for a late night workout!

Dallas

Kate

Madison

That was freaking awesome! Short and sweet and perfect for getting a workout in just before work!

Janine Ducharme

The curl to press to tri extension was fun. Love a multifaceted move like that! Actually got to the conditioning portion of it too sans 🐸 💪🏻

Shannon

Short and sweet! Did 1/4 with a weighted vest!

I really needed the short workout today. It was tough but quick!

Taylor

Shelby

Loren

I was so sore today, but this was a great workout that allowed me to feel the burn without completely killing myself 😅

Katie

Those tricep push-ups kick my butt every time 🥵

Shelby Hosman

I loved this quick one!!! And my arms felt the burn. Those bodyweight tricep pushups are no joke 😅

Caitlin

Brittany

One of my favorite workouts! I am still so amazed at how strong I have become since the first challenge!

Kaylie

This was a great recovery workout for me. I could go up in weight but also just focus on form.

Reagan 

This last challenge (DDC) has been my favorite challenge I have ever done in all my years of strength training. Nice job Hannah ! It’s really unbelievable. Thank you 🙏🏼 I hope you and your family are on the mend and feeling better ❤️

Meaghan

Jamie Sturgeon

Ha! Didn’t see the conditioning was a ladder and did 10 reps all 5 rounds 🤷🏻‍♀️💪🏼🔥

I was feeling frisky and bumped the weight up to 15lbs for the curl, press, skull crusher triset. Whew, that was a major burner

Felt a bit short! Would have liked my heart rate to increase a bit more :)

Kirstie

Those body weight tricep push ups at the needs are no joke!!😅😅😅

Workout:

Vertical Dips ss Diagonal Bicep Curl
Hammer Curl into Tricep Kickback
Curl, Press, Skull Crusher Complex

Conditioning Ladder: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps
Tricep Extension
Pike-Pushups
Jumping Mountain Climbers
Frog Jump Backs

You’ll need a pair of weights, and two chairs, benches, sturdy objects for this superset

Modifications: place your knees or feet down, use a band, or do bench dips

Form:
- Start with chest tall, elbows stay close or at a distance that feels comfortable
- Bend at the elbows to lower your body
- The more vertical your chest stays, the more you will feel it in your triceps and delts
- If you lean forward as you lower you will feel these more in your chest
-When vertical, shoulders, elbows and wrists should be in alignment.

Vertical Dips

Equipment Substitution: dumbbells, KB, bands 

Form:
-Stand tall with core engaged, shoulders retracted, feet hip width apart 
- Pin your elbows to your side 
- Angle your weights out to 45 degree angle 
-Keeping the angle curl the weights to your shoulders

Diagonal Bicep Curl

Vertical Dips ss Diagonal Bicep Curl

Equipment Substitution: kettlebells dumbbells 

Modification: split the movements up and perform in a superset 

Form: 
-Start standing with your core engaged, shoulders retracted, spine neutral
-Curl the weights to your chest with your wrists facing each other
- Lower the weights back to starting
-At starting hinge your hips forward and extend your elbows into a tricep kickback

Hammer Curl Into Tricep Kickback

Incline is optional 

Modifications: split the movements up and perform in a triset: bicep curl, shoulder press, skull crusher 

Form:
- In a deficit bench or seated, curl your weights to shoulder
- From your shoulders press overhead. Exhale as you press over head.
- Overhead lower into skullcrusher. Keep elbows fixed and hinge at the elbow.
- Repeat

Curl to Press to Skull Crusher

You'll do 5 rounds of the following, but keep a close eye on the reps because this is a ladder and they will decrease each round. 

Reps are:
round 1= 10
round 2= 8
round 3= 6
round 4= 4
round 5=2

Tricep extensions
Pike Pushups
Jumping Mountain Climber (lunge jumps)
Frog Jump backs

Modifications: go onto your knees, or substitute with skull crusher push-ups 

Form:
- Start in a plank position 
- engage your core, neutral spine, square hips 
- bend your elbows so that they lower into a forearm plank 
- keeping your core engaged and hips still, engage your triceps so that they extend back into plank

Bodyweight Tricep Extension

Modifications: go onto your knees, limit range of motion

Form:
- Start in pike position (similar to downward dog) with your hands in a diamond position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup

Modifications: elevate hands on a bench, standing marches 

Reps= Per side

Form:
-Engage your core, protract your shoulders, neutral spine
-Start in a plank position
-Keeping your hips still drive your knee to the opposite side of your chest 
-Land back in plank 
-Repeat

Cross Mountain Climbers

Modifications: step back on foot at a time

Form:
-Start in a frog squat positon (butt low, stance wide, toes turned out)
-Place your hands on the ground
-Jump or step your feet back to plank
-Jump back into frog squat WHILE you keep your butt low

Frog Jump Backs

Conditioning Ladder

W2/D3 Bicep and Triceps 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?

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

Brandon

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!

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

Week 1 Mindset: Setting the stage and managing expectations

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

Great workout and just what I needed.  Never disappointed 🫶🏻

Kaitlyn

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.💪🏽

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/D3 Bicep and Triceps Get Stronger 3.0

Community

More workouts from Hannah Bower