Name: Playbook - Hannah Bower - W4/D2 Back and Chest Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.425Z
Duration: 45 min
Description: W4/D2 Back and Chest 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.

Katie

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

Nicole

Loved the upper back/posture work in between chest work. I need it with my wing scapula, it hit the spot

Justine

Gabi

Vacation workout! 💪🏾 Time to hit the beach 🏝

Caitlin

That felt good, I didn’t go too heavy on the weights and modified for the y exercises due to previous injury on my shoulder that caused impingement. I just got your bands and am excited to put them to use with these exercises! Thanks Hannah!

Janine Ducharme

Love a quick and effective shoulder/back day 👌🏻

Shannon

Delaney

Workout was great. Was in a slump but pushed through it !! Thank you ❤️

Loved this! Your cues are great to really get the most out of each exercise 💚

Jessalyn

Moved onto one leg push ups for modifications

I really enjoyed this workout. A lot of different moves, but didn’t have to move around the gym much (which I love) and the conditioning was really good - feel great

Eccentric push ups hurt🤦🏼‍♀️ once again i have a great arm pump

Reagan 

Back at it 🙏🏻 We had a lot happen the past few weeks but my wedding is in 8 weeks so it’s time to get back to business. I only got through two reps of the conditioning at the end. That is HARD stuff. I’m looking forward to seeing growth and hopefully being able to do more in the near future. 😌

Jillian

Was able to do 35lbs for single arm bench press! Getting stronger every week 💪🏽

Cleo

Loved this one!! The conditioning was HARD. I’ll have to work my way up to 21 eccentric push-ups 😅

Kirstie

Jessica

Felt this one!  Love these workouts. 😊

Catherine

Wasn’t motivated this morning but got it done!

Courtney

Aissa Trevino

Another one of my fav workouts 🙌🏻💪🏻

Janine

Alona

Gonna try to climb back up the ladder next time

Leigh-Ann

The deadlifts Monday killed my back so I had to take a few days off but feeling a lot better today and felt good to move. Great workout

Andree

Cassandra

Getting stronger! Usually hate upper body days but I felt strong today! Loved it!

Lily

That’s a tough one!! Would love to see different modifications for like if you don’t have a band or don’t have a bench! Sometimes my gym gets busy and lots of equipment are taken!

Meleah Gearig

It was shoulder boulder day. My delts are on straight 🔥 too

Another good one as always! I always look forward to back and chest. Your shoelace had me on edge at the end though 🤣😅

Raven Alday

Perfect workout after being sick for the last few days! Day 5 and knew I was ready to get this in.

Bridgid

The circuits at the end are starting to be my favorite! Didn’t get a chance to finish this one the other day so decided to finish it up this morning. Good sweat

Bluann

This was intense. Even my water bottle feels heavy now😂 really enjoyed it. The conditioning at the end was 🔥🔥🔥

Tessa

Haylee

The eccentric push ups were 🔥 my muscles were on fire 😍

Alma Shamatov

My scaps/shoulders are on fire! Feel so good afterwards though!

Dani Pasano

This was deceptively difficult 😂😅 those eccentric push-ups are no joke. Managed to do the 15-9-3 and was still dying! Feeling great that I got it in today! YESSSSS. Lfg. 😈

Sara

Feeling the progress for sure! My upper body is getting more flexible and stronger at different angles!! Woot!

Tiffany

I felt like this one wasn’t as mentally or physically hard, but still a good workout! But also a nice change from workouts both mentally and physically being super hard

Ashley

Only got two rounds in back finisher but good workoutm

Laura

Alexandra

Still working on not beating on myself because I’m behind. Getting through week 3 still is difficult to swallow, but that is my competitive nature. Will use that same energy to follow through and not give up.

Burner workout! 15 lbs for chest pump and 10 lbs for chest flys. Sweat is gold red band for the rest. I need to buy the yellow one!

Loren

Daniella

The conditioning was so so so hard!! I modified a lot and just really took my time. Today was definitely a quality of quantity day for me.

Sarah

I loved all the single arm exercises! Forgot how good it is to do one sided basics

Janet

Kayla Lennon

Workout:

Seated Wide Arm Rows ss Single Arm Rows
Prone Y's ss Single Arm Press 
Single Arm Chest Fly ss Rear Delt Fly

Conditioning: 
eccentric pushup
superman rocks
paloff + lunge

You will need a dumbbell and or a band for this superset

Equipment Substitution: cables or use weights bent over 

Form:
-sit tall and engage your core 
-retract your shoulders before you start your pull 
-keeping your elbows wide pull both arms out wide and back

Seated Wide Arm Row

Equipment Substitution: cable or use a weight and perform bent over

Form:
-Sit tall with an engaged core and retracted shoulders 
-Squeeze your scapula before you start your pull 
-maintaining engagement, pull the band of capable to your lower rib cage

Seated Single Arm Row

Seated Wide Arm Row ss Single Arm Row

You will need a light pair of dumbbells, a bench/surface, and a medium to heavy dumbbell for this superset.

Equipment Substitution: resistance bands, light weights 

Modifications: these can be done without weight and hanging off the bench/sofa flat 

Recommended reps: 10-12

Form:
-Laying on your stomach on the edge of a surface hold a light pair of weights
-With your thumbs facing the ceiling, retract your shoulders, and lift your arms up to extension in a Y position

Prone Y

Equipment Substitution: dumbbell or kettlebell

Modifications: lay flat on the ground 

Recommended reps: 8-10

Form:
- In an X position, engage your core
- With a single dumbbell you will lift your arm over head
- Be sure to keep your core still without dropping your opposite shoulder as you press overhead

Single Arm Bench Press

Prone Y's ss Sincle Arm Bench Press

You will need a dumbbell, kettlebell or band for this superset

Equipment substitution: you can use a band or a kettlebell 

Modifications: lay flat on the ground 

Recommended reps: 10-12 per side

Form:
-Laying on your back engage your core and have your arm out to at T position
-With a weight in one hand use your pectoral muscles to lift your arm overhead keeping it mostly straight with a slight bend in the elbow
-Keep your core braced so that it does not shift while you do so

Single Arm Chest Fly

Equipment substitution: you can use a band or a kettlebell 

Recommended reps: 10-12

Form:
- Engage your core, neutralize your spine, and hinge at the hips
- With weights in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

Single Arm Fly ss Rear Delt Fly

You will need either a cable or band for this conditioning circuit. This conditioning is a ladder that decreases in reps each round, so be sure to keep on eye on the rep scheme. 

Rep scheme is 21, 15,9,3 for reps. If you're feeling brave climb back up the ladder

First round 21 reps
Second round 15 reps
Third round 9 reps
Fourth round 3 reps

Movements are:
eccentric pushups
superman pulls
paloff lunge

Modifications: go onto your knees or place your hands on an elevated surface

The goal of eccentric pushups is to build the core and chest strength for standard pushups. Go as slowly as you can on your way down. Once your chest is on the ground use your knees to come back up to plank

Form:
- Start in a plank position and engage your core
- Bend your elbows at a 45 degree angle and lower as slowly as you can to the ground
-Once you are to the ground you can use your knees to push back up to plank

Eccentric Pushup

Equipment Substitution: light weights 

Modifications: perform standard superman lifts or remove the weight

Form:
- Lay on your stomach on the ground
- Engage your core and your glutes together
- Using your glutes, back, and scapular muscles lift your arms and your legs as high off the ground as you can
- Rock forward and backward using momentum from your chest and hips

Superman Pulls

Equipment Substitutions: cables, bands or dumbbells

1 rep= 1 step forward and 1 step back 

Form:
- stand tall and engage your core 
-hold your band out in front of you, parallel with your midline 
-keep the band directly in the middle of your chest as you take steps farther away 
-maintain central as you step back

Paloff Steps

Conditioning

W4/D2 Back and Chest 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 !!

Nikki Ouk

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

W1/D2 Chest and Back Get Stronger 3.0

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

Keri

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. ❤️

Sofia

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

Rylee

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back 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 😅

Kate

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 💛

W4/D2 Back and Chest Get Stronger 3.0

Community

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