Name: Playbook - Hannah Bower - W4/D2 Back and Chest Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.111Z
Duration: 45 min
Description: W4/D2 Back and Chest Get Stronger 3.0

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

Jessalyn

Moved onto one leg push ups for modifications

Delaney

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

Katie

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 🔥🔥🔥

Caitlin

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

Bekah

Janet

Kayla Lennon

Was so patient with this one. Not a ton of availability at the gym because it was so crowded but I fought the urge to just leave after my warm up and waited for weights to be available

Tess Creatura

Emilia

Those push ups were a struggling jut got them done!

Kristen

Ciara

GIRLS!!! That conditioning was no joke!!!! 😳😳 I had to go on my knees for the last sets of pushups but even then its like you go slow enough to feel all the muscles working!! I'm toast! Loved it!

Aerin

Not my favorite, a little harder to modify at home for me and harder to watch my form but I’m still sweaty and moved! I didn’t stop even when I wanted to. 🙃

Jacki

Great workout! The conditioning always is a killer!

Patti

That last move.... not sure i was doing it right? I felt like it was working my core more then anything....? Everything else felt great, ill have jello arms tomorrow!!

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

W4/D2 Back and Chest Get Stronger 3.0

Community

More workouts from Hannah Bower

W4/D2 Back and Chest Get Stronger 3.0

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Hannah Bower

Community