Name: Playbook - Hannah Bower - W6/D3 Bicep and Triceps Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.506Z
Duration: 50 min
Description: W6/D3 Bicep and Triceps Get Stronger 3.0

Kate

Cassie

That was good! I procrastinated this so hard but reminded myself results don’t come from not getting it done..

Janine Ducharme

Done at the airport gym. Getter done ladies!

Delaney

Deceiving..I’m usually not out of breath from upper body workouts! This was a good one!

Shelby

Brittany

Love this! Changed out the cross body mountain climbers for cat/cow breath holds since I’m 27 weeks prego ! Feeling strong!

Erin

Cleo

Brit

Fun and effective! Loved the conditioning part, felt the burn 🔥 💪🏻

Aissa Trevino

Today I went from doing dips with bent legs to dips with straight leg!!!!! 🥳🥳🥳

Cynthia 

Added some additional core but this is still one of my favorite bicep/tricep workouts to date!  ThAnks!

Alexandra

Spicy! Had to keep that positive self talk up the last few rounds

Felt such an improvement in both but significantly in my triceps 💪😍

Sarah

I tried 20lb dumbbells today and I ACTUALLY did it!!! I could have never imagined myself, able to curl 20lbs. This program has made me so much stronger it’s unbelievable!!!

Katie

Leigh-Ann

Perfect away-from-home work out. 
🥵 💪🏽🤓

Alona

Rebecca Milway

Oooofff that ladder is killer but soooo good

Lily

My arms are on fire! It’s exactly what I needed. Thank you!

Keri

Quick and effective. That last block got my shoulders burning!

Dani Pasano

Had to cut it short for time but the burn I still got was well worth any amount of time 😍🔥🔥

Cassandra

Kayla Lennon

Tiffany

Really loved the combination exercises in this one!!!

Anessa

Yes my favorite body weight tricep move! Loved it

Alexandria

A quickie but such a goodie 💪🏼💪🏼

Alma Shamatov

Good workout after a long day back to work!

Loren

Went to the gym (they were closed for 2 months) for the first time yesterday, but only did some cardio, no other work out. Today was the first REAL day back: cardio combined with this bicep/tricep workout. Glad I’m back to being able to move with cardio; it’s been my missing element!

Tess Creatura

Great quick workout (defo didn't take 50min)😉

Hana

Great! So glad the last set wasn’t all 10 reps each. Triceps are dead. Did more weight even with more reps 
!

Ashley

Kelly

Lexi Williams

Larissa

Didn't get to workout yesterday but doing yesterday's and today's today! So workout 1 for the day done!

Jenny Winderbaum

Got through about 75% off the workout this morning before a busy busy Saturday. Not gonna worry about the rest because this is what I have time for today

Conditioning part challenged me felt so good to push myself!!

Kayla

I used to basically hate cardio/conditioning but this workout/ladder conditioning kept me wanting more! I can’t believe it 🤯

Shannon

I remember this one, I couldn't even manage the moderation moves last time! THIS time I got it done...now that feels amazing. Been a hard week mentally for me.

Marie

My arms are jello & I could only do 2 rounds of the conditioning 😆. Loved it though!

Mandy G

Kaitlyn Kittinger

Short and sweet! 
Tricep kickbacks are frustrating for me because I know I have the muscle to do more weight but not the mobility. Otherwise a great workout!

Morgan

Perfect for an end of the night workout when I ran out of time during the day!

Jewel

My triceps are on fire!!! 🔥🔥🔥love it!!! 🤗🤗

Nikki Ouk

Jelly arms!!! 😜🤪 two years ago I couldn't even do the modified bodyweight tricep extensions!!

Maddie

Workout:

Vertical Dips ss Diagonal Bicep Curl
Hammer Curl into Tricep Kickback
Curl, Press, Skull Crusher Complex

Conditioning Ladder: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps
Tricep Extension
Pike-Pushups
Jumping Mountain Climbers
Frog Jump Backs

You’ll need a pair of weights, and two chairs, benches, sturdy objects for this superset

Modifications: place your knees or feet down, use a band, or do bench dips

Form:
- Start with chest tall, elbows stay close or at a distance that feels comfortable
- Bend at the elbows to lower your body
- The more vertical your chest stays, the more you will feel it in your triceps and delts
- If you lean forward as you lower you will feel these more in your chest
-When vertical, shoulders, elbows and wrists should be in alignment.

Vertical Dips

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

Equipment Substitution: dumbbells, KB, bands 

Form:
-Stand tall with core engaged, shoulders retracted, feet hip width apart 
- Pin your elbows to your side 
- Angle your weights out to 45 degree angle 
-Keeping the angle curl the weights to your shoulders

Diagonal Bicep Curl

Vertical Dips ss Diagonal Bicep Curl

Equipment Substitution: kettlebells dumbbells 

Modification: split the movements up and perform in a superset 

Form: 
-Start standing with your core engaged, shoulders retracted, spine neutral
-Curl the weights to your chest with your wrists facing each other
- Lower the weights back to starting
-At starting hinge your hips forward and extend your elbows into a tricep kickback

Hammer Curl Into Tricep Kickback

Incline is optional 

Modifications: split the movements up and perform in a triset: bicep curl, shoulder press, skull crusher 

Form:
- In a deficit bench or seated, curl your weights to shoulder
- From your shoulders press overhead. Exhale as you press over head.
- Overhead lower into skullcrusher. Keep elbows fixed and hinge at the elbow.
- Repeat

Curl to Press to Skull Crusher

You'll do 5 rounds of the following, but keep a close eye on the reps because this is a ladder and they will decrease each round. 

Reps are:
round 1= 10
round 2= 8
round 3= 6
round 4= 4
round 5=2

Tricep extensions
Pike Pushups
Jumping Mountain Climber (lunge jumps)
Frog Jump backs

Modifications: go onto your knees, or substitute with skull crusher push-ups 

Form:
- Start in a plank position 
- engage your core, neutral spine, square hips 
- bend your elbows so that they lower into a forearm plank 
- keeping your core engaged and hips still, engage your triceps so that they extend back into plank

Bodyweight Tricep Extension

Modifications: go onto your knees, limit range of motion

Form:
- Start in pike position (similar to downward dog) with your hands in a diamond position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup

Modifications: elevate hands on a bench, standing marches 

Reps= Per side

Form:
-Engage your core, protract your shoulders, neutral spine
-Start in a plank position
-Keeping your hips still drive your knee to the opposite side of your chest 
-Land back in plank 
-Repeat

Cross Mountain Climbers

Modifications: step back on foot at a time

Form:
-Start in a frog squat positon (butt low, stance wide, toes turned out)
-Place your hands on the ground
-Jump or step your feet back to plank
-Jump back into frog squat WHILE you keep your butt low

Frog Jump Backs

Conditioning Ladder

W6/D3 Bicep and Triceps Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

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

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?

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

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. ❤️

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 💜

Jessalyn

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. 💪

Catherine

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.

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! 🤗🤗

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 😅

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 💛

Caitlin

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!!!!!

W6/D3 Bicep and Triceps Get Stronger 3.0

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