Name: Playbook - Hannah Bower - W6/D3 Bicep and Triceps Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.178Z
Duration: 50 min
Description: W6/D3 Bicep and Triceps Get Stronger 3.0

Delaney

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

Sooo good! 😍👍🏽💪🏽 soooo sweaty lol 😂

Jacki

Solange Cooper

So good! Put the baby in the pack n play and just got it done 😄

Ariana

I can feel and see myself getting stronger everyday, and it is such a rewarding feeling. I left the gym today feeling SWOLE AF 😂😅 Conditioning was a burner, great workout!🔥

Bailey Waggoner

It makes me so happy how I feel stronger as the weeks have gone by. I remember starting this and feeling a little defeated, that the conditioning was sooo hard for me. But I knew to trust the process. This week was still hard but I was able to keep up!

Mariana

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

W6/D3 Bicep and Triceps Get Stronger 3.0

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W6/D3 Bicep and Triceps Get Stronger 3.0

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