Name: Playbook - Hannah Bower - W6/D2 Chest and Back Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.920Z
Duration: 55 min
Description: W6/D2 Chest and Back Get Stronger 3.0

Got a long run in today skipped conditioning but it was a great back and chest day! Starting to feel the difference in my muscles as I move 💪💪🔥🔥🔥🔥

Cynthia Contreras

Mind over matter!! But a great workout Hannah!!!

Delaney

Them five rounds at the end was a burner 🥵

Dedra

Andrea

That was on sheer “you got this” over any motivation coming back from this sickness!!

The layout of these workouts are very well thought out and constructed together, the only thing I wish there was is the warm up videos for the specific day of exercises included, otherwise great content!! My shoulders, core and back are burning!🥵

Janine Ducharme

Woah! That condition gets me every time! 5 rounds feels like forever but I always get it done! Love it!!! 😆😆

Nikki Ouk

Shelby

Great workout! I am trying to focus more on strengthening my back because I’m a dentist and always hunched over at work. All of the row variations were 🔥 🔥

Caitlin

Victoria Leon

The 5 rounds of conditioner gets me every time I always says I can’t do it then I get it done and feel proud of myself 😄😄

Cleo

Courtney

3 out of 5 rounds! Aiming for improvement each time and I see it!! Love the program

Leigh-Ann

Had to modify a few things as we are away at a cottage. Did bench press and flys from floor. Got a great work out in because I added tension bands to increase resistance (only brought 5,10,12lb weights with me). 

Happy Hump Day!!

Alona

My back and chest feel so good after this workout

Rebecca Milway

That felt great! I used my TRX as a modification for the inverted rows. Wooweee!

Keri

Rachel

I really loved that focus on core at the end there. Great workout the whole way through!

Cassandra

Finally back to gym (with heavier weights) and absolutely stunned how much stronger I became doing this programme 💪

Hana

Kayla Lennon

Elli

Love the ending rounds with the Russian twists and other core work!

Bluann

Only got in 2 workouts this week due to sickness & family life but this was such a great workout to get in today. Slow & steady & strong & ready! 🤗❤😍💪

Aerin

Amazing workout. Lifting the right level of weights now and feeling the burn for sure!

Tiffany

Karlee

Ciara

It was tough mentally? But I benched a heavy weight and felt accomplished overall

Ashley

I wish I had some in between weights at home. I could have gone a little heavier. Next time I’ll add more reps.

Rhiannon

Almost talked myself out of it but got it done and had fun! 40 lb bench and narrow rows. 5 rounds of conditioning!

Loren

Tess Creatura

Kelly

Love the cork screw rows!! Only did 3 rounds of the conditioning due to a meeting coming up, but love the workout!!

Nicole

Kayla

Nothing! It just wasn’t my favorite but that’s ok!

Mandy Gloyeske

Love this workout! The right amount of hardest 😆😆💪🏼

I don’t hate these days and that brings me such joy!!! Thank you!!! (I used to hate any upper body lol)

Jacki

Jenny Winderbaum

I really didn’t want to workout today but I got it done and feel so much better

Hannah

Erin

Brittani

Veronica

Just did it! Was having trouble this morning getting out of bed and once I remembered the advice about feeling tired in the morning from this weeks video, that was all I needed 😄💪🏻

ariana

LOVED this lift! More so than the first time I did it

Taylor

Great! Not too sweaty for a change ;) Did those inverted rows with my trx and it worked perfectly!

Nicole Loewen

Was able to work my way up to 85lbs for bench press! Last time I benched I struggled benching 75lbs. I’m far from my PR, but progress is progress! 😎

The first time I did those inverted pull ups I thought they’d end me and this time I totally crushed them 💪🏻

Morgan

Workout:

Bench Press
Bent Over Corkscrew Row ss Chest Fly
Inverted Row ss Wide Arm Pushup
Bent Over Narrow Row ss Plate Press

Conditioning: 3-5 rounds
Single Arm Situps
Russian Twists
Glute Bridge Pull Downs

Reps are lower, so if you can, increase and challenge yourself with higher weight. 

For more in-depth review of bench press head over to the tutorials highlight

Equipment Substitutions: dumbbells or kettlebells

Weight Recommendations: Pick a weight where the final 2-3 reps feel like a challenge and anything more would be impossible

Reps: 
4-6 barbell
8-10 dumbbell

Form:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

Reps are lower, so if you can, increase and challenge yourself with higher weight. Be sure to BRACE your core!

You'll need a pair of dumbbells or kettlebells for this superset

Incline bench is optional

Reps are lower, so if you can, increase and challenge yourself with higher weight. 

Recommended reps: 6-8

Form:
-Engage your core, retract your shoulders, and hinge forward at the hips
-With weights in either hand you'll have your wrists facing you
-Row the weights to your chest and or lats
-As you finish the rep, twist your wrists so that they face each other
-Squeeze your scapula at the top of the rep
-Lower in reverse order

Bent Over Corkscrew Row

Reps are lower, so if you can, increase and challenge yourself with higher weight.

Equipment Substitution: kettlebells, dumbbells, band

Recommended reps: 6-8

Form:
- On a flat bench, or on the floor, start with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Chest Fly

Bent Over Corkscrew Row ss Chest Fly

You’ll need a bar/plate/weight for this superset

Equipment Substitutions: A single heavy KB/DB, a pair of weights held together in narrow grip, or a barbell landmine row

Modifications: bent over single arm row, landmine row 

Recommended reps: 8-10

Form:
-Engage your core, retract your shoulders, neutral spine
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- With a narrow grip pull a pair of dumbbells, or a single dumbbell to your chest
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over Narrow Row

Equipment Substitution: plate, KB, band 

Form:
-Standing or seated, hold a plate, weight, or KB sideways so that it is flat against your palms
-With a tall chest and engaged core, hold the weight towards your chest by pressing your palms as hard as you can into the weight
-Press the weight away from your body so that it is out in front
-The farther away the weight gets from your body the more you squeeze your palms together engaging your chest

Plate Press

Bent Over Narrow Row ss Plate Press

You’ll need a bar for this superset (modifications included)

Modifications: dumbbell pullover, lat pulldown, face-pulls

For additional challenge, perform pull-ups instead

Recommended reps: 10-12

Form:
- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Modifications: knee pushups, hands elevated pushups

Recommended reps:10-12

Form:
-Engage your core and stabilize your hips
- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Arm Push-Up

Inverted Row ss Wide Arm Pushups

You'll do the following movements for 3-5 rounds

5 single arm situps (per arm)
10 Russian Twists (each way)
10 Glute Bridge Pull Downs

Reps= 5 per side

Modifications: crunches, split the movement up, take weight away 

Form:
-Lay on the ground with your core engaged
-With a wight in one hand press the weight overhead as you situp
-Lower with control

Single Arm Situps

Modifications: limit range of motion, perform without weight, keep your feet on the ground

Reps: 10 per side

Form:
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Equipment Substitutions: band or dumbbell/kettlebell

Modifications: perform without band, break up movements 

Form:
-Start in a glute bridge position with your hands on the ground stretched out above your head
-Engage your core
-Either lifting a band or weights, use your lats to pull the resistance down toward your leg.
-exhale as you pull the band down
-If alternating legs/arms is too difficult, you can perform with both feet on the ground.

Glute Bridge Pulldown Crunch

Conditioning

W6/D2 Chest and Back Get Stronger 3.0

Tammy

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

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

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

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

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

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

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

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

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

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.💪🏽

Caroline

Kaitlyn

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. ❤️

W6/D2 Chest and Back Get Stronger 3.0

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