Name: Playbook - Hannah Bower - W3/D2 Chest and Back Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.080Z
Duration: 45 min
Description: W3/D2 Chest and Back Get Stronger 3.0

Ashley

Kennedy

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

Nikki Ouk

Delaney

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 

Still unsure whether I'll be able to take my bra off 😂 that plate complex was a killer, loved it

Hana

It was a good workout! I didn’t do it all cause it was as the first time I went to a gym and tried to do it and honestly got a little intimated by everyone who knows everything! But at least I did something!

Sharlene

Questions about modifications for shorties. I had the hardest time trying to find a position for the incline row due to my little leggies not reaching the ground. What can I do instead?  Also, my hand was not big enough to grip the landmine rows. Any advice?

Tessa

That workout was fire 🔥🔥🔥🔥🔥

Camille

Tiffany

I liked the exercises, it didn’t seem to get my HR up as much as the others not sure if I wasn’t finding a way to modify it to add intensity

Kelly

Short. Sweet. Effective 

Holy plate complex Batman!

I felt like this one was a faster workout bjt still very effective! Especially for back musbles

Talk about a pump, went super heavy on this workout!!! That ladder though yikes the burn!!!

Tammy

Rachel

whew baby wasn’t expecting my chest to cramp

Camryn Wren

It’s was a pretty easy workout today. Finisher wasn’t  bad

Laura

That plate complex was 🔥🔥🔥 having this workout plan helps get me to the gym when motivation leaves 💪🏻

Tatum

Tess Creatura

Dani Pasano

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

W3/D2 Chest and Back Get Stronger 3.0

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W3/D2 Chest and Back Get Stronger 3.0

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