Name: Playbook - Hannah Bower - W3/D2 Chest and Back Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.389Z
Duration: 45 min
Description: W3/D2 Chest and Back Get Stronger 3.0

Nikki Ouk

Catherine

The plank complex is a sneaky little bugger!!

Jessalyn

Burn baby burn! What I love most about this is my husband is also dying 😆😂

Keri

The plate exercise at the end wasn’t my favorite, and only because I need different weight for each movement. Not sure if that is normal or if my shoulder injury plays into that one.

Kate

Bernadette

Quick and sweet workout! love the conditioning at the end! ☺️☺️

Today felt hard! I struggle with the overhead Y pulls, even with the yellow light band, so I tried without the band and it was still hard for my left arm to go back like that but I guess I need to go back to basics with no weight until that mobility builds up. The last part of conditioning was fun! I chose a lighter weight than I wanted to I could pace myself and get through it consistently, got it down!😅

Janine Ducharme

I haven’t done a workout I haven’t liked yet. So excited to continue on!!! I appreciate all of the equipment modifications and skill level modifications you include seamlessly. 🐐

Shannon

Loved this one and loved the conditioning!

Sofia

Did the last set backwards and started at 10…add a bit spice!!

Delaney

This was one of my favorite workouts ever!

Tori

Negin Madelat

I really enjoyed this workout. And love that I have the bands at home to follow along. I wish I would've gone up in weight with the plate combo but I wanted one weight to carry me all the way through. Next time! Thank you !❤️

Caitlin

Ashley

Kennedy

Great workout! been sick for a few days so this was the right amount of hardness that I can get through 😁😁

Dominique Williams

This workout really tested my grip strength! The finisher was 👌

Reagan 

I loved this workout! The plate finisher was so fun

Katie

Bands seem too easy. Maybe in description give harder weight option? Like when you suggest pull ups.

That was an awesome back burn and it felt so good

Rebecca Milway

That conditioning gets mr every time! It’s the perfect finisher 🔥

Cleo

I didn’t like that i had to travel around the gym for it, so I couldn’t really do supersets, and also for the plate complex I needed 3 different weights for the different exercises. But I’m sweating!!💪

Kirstie

FAVORITE so far!!! Absolutely love the conditioning circuit.

Jessica

Ya girl finished it!! Feeling like I’m in a good groove 😁😁

Madison

That “wooo” and the end made me nearly jump out of my skin 😂 I had limited time this morning so I did this workout and legs will be tomorrow but boy….I underestimated the burn for that conditioning at the end 😅

Jillian

The. End. Oh my goodness. What a finale. Thank you!!

Omg whoever did the wooooo in the last round Thankyou! Hahaah I was running so low getting to 10 and then I hear this woooooo and I was like yeh I got this hahaha

Candice Stone

Sarah

My favorite part about your app is that you always include cardio at the end to exert all the energy you have left. I love that it’s fun and isn’t just running! 💪🏼💕

Hannah

Christine

The front raises were a killer! Loved the plate complex!

Rylee

Shewwww that plate complex was soooo tough. By round 6 I was dying!

Christa

That finisher at the end…my forearms were totally giving out but finished!  Love the challenge!

Holly S.

Alona

I think they was the most glorious and will rounded back day i have ever experienced! Right on!

Leigh-Ann

Allie

I've been working out at home but today decided to go to the gym to do the workout and I'm so glad I did! I pushed myself so much more and loved it! ❤️

Brandi

Lily

I should never judge a book by its cover because I'll tell myself it's short today and still get absolutely worked! Feeling the burn and loving it

Cassandra

Appreciate you and your amazing work on this bomb program 🔥

Mallory

Erika

Emilia

My favorite back and chest workout yet! The sets were easily modified for someone at home. I haven’t pulled out my resistance band for a while, so I was happy to use it!!

Haley DelGreco

Another good pump and amazing burnout 🔥 I know I’ll be sore tomorrow

Raven Alday

Man oh man! That plate complex 🔥🔥🔥🔥 only made it to 6... gotta get these shoulders strong!

Cynthia 

Workout:
Landmine Row ss Landmine Chest Press
Seated Low Row ss Reverse Grip Front Raise
Incline row ss Seated Ys

Conditioning:
Plate Complex

You will need a barbell (or dumbbell/kettlebell) and a pair of weights (dumbbell or kettlebell) for this superset

Equipment Substitution: KB or Dumbbells single arm row  

Form:
- In a split stance position, stand lateral to the barbell 
- With the hand that’s closest pick up the barbell 
- Engage your core and your lats as you row the barbell to your side

Landmine Row

Equipment Substitution: barbell, dumbbell, or kettlebell. You can use two weights and press them together or hold one singular weight/kettlebell. 

Recommended reps
6-8 barbell
8-10 dumbbell

Form:
-Lay either on the ground or a bench
-Brace your core
-With a narrow grip and elbows at a 45 degree angle (NOT out at T-position) press the weight overhead

Landmine Chest Press

Landmine Row ss Landmine Chest Press

You will need either a cable machine or bands and a pair of weights.

Equipment Substitution: if you are at the gym, use a cable machine. If you are at home attach a resistance band to something ground level and sturdy. 

Recommended reps: 8-10

Form:
-Sit tall with your core engaged, shoulders retracted, and spine neutral
-Before you pull the band retract your shoulders down and back
-Feel the tension in your scapula and then you will pull the cables or the band towards the midline of your body while maintaining tension between your shoulder blades
-Lower slowly and then relax the tension between your shoulder blades
-Repeat

Seated Low Row

Equipment Substitution: plate, kettlebells, dumbbells

Recommended reps: 8-10

Form:
- Stand tall with your core engaged, shoulders retracted, and spine neutral
- Hold your weights with your wrists facing the ceiling
- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Reverse Grip Front Raise

Seated Low Row ss Reverse Grip Front Raise

You will need a band/cable machine and pair of weights for this superset

Equipment Substitution: incline optional , KB, dumbbell barbell 


Form:
- Engage your core, retract your shoulders 
-using your lats pull the dumbbells to your sides

Incline Row

Equipment Substitution: if you are at the gym you can use a cable machine. If you are at home tie a band parallel to your hips to a steady surface (stairs or doors work great). 

Pause and squeeze at the top

Form:
-Sit tall with core engaged 
-Before you pull, retract your shoulders and feel the squeeze between your shoulder blades
-Then pull the band in a Y motion or cable by lifting your arms straight overhead and  then go the side 
-Lower slowly
-Repeat

Seated Y’s

Incline Row ss Seated Ys

Equipment Substitution: kettlebell, dumbbells 

Complex= row, trunk twists, front raise 

You will go 1 row+ 1 trunk twist+ 1 front raise.

Round 2 will be 2 rows, 2 trunk twists , 2 front raises.

Continue all the way to 10’reps

Plate Complex

W3/D2 Chest and Back Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

Kayla

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

Andrea

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?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

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

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

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

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

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

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

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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. ❤️

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

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

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

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 💕

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

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

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

Justine

W4/D1 Legs and Core Get Stronger 3.0

Bekah

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W3/D2 Chest and Back Get Stronger 3.0

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