Name: Playbook - Hannah Bower - W7/D2 Chest and Back Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.207Z
Duration: 55 min
Description: W7/D2 Chest and Back Get Stronger 3.0

Delaney

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 A

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!

Sam Schlaud

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 Cooper

Tayla Friday

Victoria

Brittani

Holy Plate Complex!!! Went up to 20lbs for all of the circuits, and kept one 20lb dumbbell for the plate complex! Had to drop to 15 on the overheads, but proud of how much stronger I am than the first time we did that complex!! 💪🏼💪🏼

Nicole

Mandy G

Morgan

I did it, that’s what matters 🤪😬😁😁😁❤️❤️❤️

Jacki

Definitely stronger, WOW, going to feel those short reps tmwr. I still feel strong PRE is working overtime so I'm thinking of finishing with a balancing ab move! ♡

Marie

That plate workout set woahhhhhhhh can't even text! 😫

Jenny Winderbaum

I love the plate combo at the end. Went up 10 pounds from last time and kept good IAP regulation!

Taylor

Felt stronger in this one and used a 25 pound plate the entire time for the plate complex. Increase from last time!

Sheina

Courtney

Megan

Feeling stronger and and every day! I didn’t up my weight with the plate complex, however, my form was much better and I felt
Like I was in better control.

Cleo

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

W7/D2 Chest and Back Get Stronger 3.0

Community

More workouts from Hannah Bower

W7/D2 Chest and Back Get Stronger 3.0

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Hannah Bower

Community