Name: Playbook - Hannah Bower - W7/D2 Chest and Back Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.985Z
Duration: 55 min
Description: W7/D2 Chest and Back Get Stronger 3.0

Love this workout! The first superset was fire and I enjoyed the increasing challenge of the complex at the end.

Ashton

I think this plate complex is one of (if not the only) favorite I have!!!! Maybe because my form is improving so much but I LOVED it today 💪💪💪🔥🔥🔥

Cynthia Contreras

I did the plate complex with only 1 break…. Big achievement for me

Arpita

Delaney

Man those plate complex is a burning 🔥. Got me the first time and got me again. Arms and upper body is burning. Great short workout though!

Dedra

Andrea

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 🤯🤯🤯🔥🔥🔥💪💪💪

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

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!😅

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

Kayla

Lexi Lou Williams

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

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

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?

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

Cleo

Paige

Brandon

Buy-In Workout

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

Morgan

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

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

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

Kaitlyn

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

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. ❤️

W7/D2 Chest and Back Get Stronger 3.0

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