Name: Playbook - Hannah Bower - W7/D2 Chest and Back Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.539Z
Duration: 55 min
Description: W7/D2 Chest and Back Get Stronger 3.0

I haven’t done a more traditional strength workout in awhile and so this was a welcome change from your quick full body workouts I’ve been doing!

Rachel

That plate complex finisher 🤯🤯🤯🔥🔥🔥💪💪💪

Cynthia 

Kate

Wooo! Made it through! That was good! Those Y pulls are so hard though!😩 I tried with the yellow band and being close to it while pulling and I can hardly do 6 with the band, my left shoulder just doesn’t have the strength so I modified with no band and last set with light dumb bells. What muscles are those activating and what do I need to work on in order to be able to do the Y pulls with a band?

Janine Ducharme

Delaney

Didn't have time this morning before work, glad I made the time afterwards :)

Maddie

Shelby

That was tough but I felt so strong after that one!

Taylor

The plate complex is always so humbling. Another great workout!!

Caitlin

Chelsea

Wooo. 8 mo PP  and feeling better than before this baby. Love your work outs!!

Christa

Jackie

That plate complex was rough but awesome!

Sara

Keri

Love the back workouts! Added a little inner thigh burner at the end to make it ooolala

Leigh-Ann

Kayla Lennon

Short but sweet :) 
That complex was complex, I found that rows were easy but raises were challenging so varied the weights.

Alona

That plate complex was absolutely fire 🔥 and I loved it

Rebecca Milway

Love the plate ladder.  Went up and down this time and got a great sweat!

Erika

The plate complex started out way too easy but definitely struggled to finish! 😂💪🏼

Kaylie

Solid workout all the way through. This is my favorite type of conditioning! It seems easy but by the end I'm sweating the most. 🔥🔥

Cassandra

That plate complex tho😅💪🏽🔥. I used a 15 lb dumbell but sheeshhh

Anessa

Lauren

Tatum

Stephanie

Great workout! Easier one if you aren't feeling a cardio heavy workout!

I didn't want to start today but told myself just do half and then I started I just wanted to finish!! I'm still a wk behind because of sickness but I have truly enjoyed this challenge and its changed me so much mentally

Aerin

Ciara

Tiffany

Ashley

A great upper body workout! About a week behind but have loved this program so much!

Jordyn

Kristen

Ugh love this arm workout. It will definitely be a staple when I finish this program!

Tessa

Tess Creatura

A little behind but I’m getting there!!!

Melissa

Melanie

Great workout a few days behind but we're getting it done

Mary

that plate complex gets me everytime…. but always so proud when I finish 💪🏼💪🏼

Becca E

The baby was being calm so I went up and down on the plate complex and got a good sweat going!😅

Ashley Delgado Langford

Amazing had to focus on my core and change weight to maintain correct pressure but I got through it!

Kayla

Lexi Williams

This was much easier this time around, not that it’s easy by any means!! 😅💪🏼🥵

I knew I didn’t have time for the full workout so I only did the conditioning and boy was that a workout in itself. It didn’t help that I didn’t watch the video closely and I held the weight out in front, away from my body for the side to side twists!! OOF! I realized on set 8 when I couldn’t manage to not take a break during the twists!

Cristine

Yikes that plate finisher! Forgot how brutal it was last time.

Bekah

Solange

Tayla Friday

Victoria

Brittani

Workout:
Landmine Row ss Landmine Chest Press
Seated Low Row ss Reverse Grip Front Raise
Incline row ss Seated Ys

Conditioning:
Plate Complex

You will need a barbell (or dumbbell/kettlebell) and a pair of weights (dumbbell or kettlebell) for this superset

Equipment Substitution: KB or Dumbbells single arm row  

Form:
- In a split stance position, stand lateral to the barbell 
- With the hand that’s closest pick up the barbell 
- Engage your core and your lats as you row the barbell to your side

Landmine Row

Equipment Substitution: barbell, dumbbell, or kettlebell. You can use two weights and press them together or hold one singular weight/kettlebell. 

Recommended reps
6-8 barbell
8-10 dumbbell

Form:
-Lay either on the ground or a bench
-Brace your core
-With a narrow grip and elbows at a 45 degree angle (NOT out at T-position) press the weight overhead

Landmine Chest Press

Landmine Row ss Landmine Chest Press

You will need either a cable machine or bands and a pair of weights.

Decreased reps, so increase weight 💪🏻

Equipment Substitution: if you are at the gym, use a cable machine. If you are at home attach a resistance band to something ground level and sturdy. 

Recommended reps: 8-10

Form:
-Sit tall with your core engaged, shoulders retracted, and spine neutral
-Before you pull the band retract your shoulders down and back
-Feel the tension in your scapula and then you will pull the cables or the band towards the midline of your body while maintaining tension between your shoulder blades
-Lower slowly and then relax the tension between your shoulder blades
-Repeat

Seated Low Row

Equipment Substitution: plate, kettlebells, dumbbells

Recommended reps: 8-10

Form:
- Stand tall with your core engaged, shoulders retracted, and spine neutral
- Hold your weights with your wrists facing the ceiling
- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Reverse Grip Front Raise

Seated Low Row ss Reverse Grip Front Raise

You will need a band/cable machine and pair of weights for this superset

Decreased reps, so increase weight 💪🏻


Equipment Substitution: incline optional , KB, dumbbell barbell 


Form:
- Engage your core, retract your shoulders 
-using your lats pull the dumbbells to your sides

Incline Row

Equipment Substitution: if you are at the gym you can use a cable machine. If you are at home tie a band parallel to your hips to a steady surface (stairs or doors work great). 

Pause and squeeze at the top

Form:
-Sit tall with core engaged 
-Before you pull, retract your shoulders and feel the squeeze between your shoulder blades
-Then pull the band in a Y motion or cable by lifting your arms straight overhead and  then go the side 
-Lower slowly
-Repeat

Seated Y’s

Incline Row ss Seated Ys

Equipment Substitution: kettlebell, dumbbells 

Complex= row, trunk twists, front raise 

You will go 1 row+ 1 trunk twist+ 1 front raise.

Round 2 will be 2 rows, 2 trunk twists , 2 front raises.

Continue all the way to 10’reps

Plate Complex

W7/D2 Chest and Back 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 !!

Nikki Ouk

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

Alexandra

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.

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 💕

Lily

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 😅

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.

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 💛

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

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.

W7/D2 Chest and Back Get Stronger 3.0

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