Name: Playbook - Hannah Bower - W8/D2 Back and Chest Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.572Z
Duration: 50 min
Description: W8/D2 Back and Chest Get Stronger 3.0

20 sec between rounds for conditioning scared but I made it with modified non eccentricities pushup but I made jt 💪

Cynthia 

Love seeing my progress when completing the workouts this last week!

Rylee

Those Y pulls get me every time, I tried the band and couldn’t do it in full range of motion so I lowered down to 3lbs dumbbells and I still couldn’t do it in full range, so I picked up two 1lbs things and focused on proper form, it’s so frustrating, I thought my back was shoulders were getting strong but those Y pulls are a humbling lesson

Janine Ducharme

Delaney

This was a nice Monday morning workout!! Thank you!

Caitlin

Nicole Loewen

Shocked myself with a 20lb dumbbell for the single arm bench press move. 🥹😩🙌🏼🙌🏼

Katie

I struggled with this workout. And my mindset wasn't there.

Alleah

I was able to push myself back up on at least six reps of the push-ups in each round for the first time. The relief when I get to that round of three is real though 😂😂

Courtney

Love the back!  Perfect after shoulder and glute days.. Added finisher for inner thighs and glutes.

Leigh-Ann

Couldn’t finish the conditioning cause I was so hungry but I also did a run so I’ll count it as done!

Ashley

This is hands down my favorite back and chest workout

Rebecca Milway

Cassandra

Lots of pauses from everyone needing something but I got it done. 💪🏻💪🏻

Michelle Eisenberg

Gladis

One of my favs!  Added some core but overall great!

Alexandra

Omg the eccentric push-ups 😭🔥 lol they felt so hard today and I so badly wanted to stop after the second round but I pushed through… on my knees lol

Rachael

Whew getting those first 21 reps of the eccentric plank push up was spicy!!🔥

Megan

Ugh I couldn’t do the push ups because I was coning so so badly so I just did bench chest press and I couldn’t do Superman’s because of my pregnant belly but I did pull downs. Not sure if those were the right moves to do but I tried!

Melissa

loving chest and back these days!! hungover but got it done in a very modified way

Tess Creatura

Didn’t pause  between sets I am doing two workouts today since I am working all weekend 12hr night shifts and want to finish the challenge. My first part of my week had sick kiddos up all night and work two nights. Priorities had to take over and children came first and I accepted it and now making up for it! 😊

Kayla

Always a killer! I’ve been on a time crunch this week so I’ve had to drop the rest interval, and oh man does that make it harder.

feeling so strong these days 💪🏽❤️

Melanie

Took everything I had to do those last 3 reps of conditioning 🥵🥵

Shelby Hosman

Always the ones I need the most I have to keep psyching myself up for! 🤣🤷🏽‍♀️but, it’s done!!! And I tried 😁

Jacki

Such a challenging workout but so rewarding

Hannah

Stronger, got it in before work and in-between errands. Not the best workout for me...but I showed up! 😊

Marie

Not my best workout but did the best I could!

Jenny Winderbaum

Did the workout this morning..Had to come back and finish the conditioner after baby went down for the night 😂 still difficult! Good Tuesday!

Jewel

Pushed myself with this one and I don’t think my arms are still attached or will be come tomorrow lol

Morgan

I didn’t make it through this whole workouts because I had to go pick up dinner, but what I did was good. Low back didn’t like this one but I’ll stretch in a bit :)

Rhiannon

Kelly

Not a fan of the conditioning ah! But good workout!

Kirsten

Rose

Feeling great today and strong! Used cables and went up to 110 on the seated rows! I am loving this challenge so much!

Sheina

I don’t think I could have done that conditioning if the reps started low and got higher. 🥵

Jenna

Usually hate shoulder days but I felt strong today!

Chelsea

Palloff presses are my favorite because they’re so challenging but push ups not my favorite lol

Emma

Sarah

No time for conditioning this morning so it'll have to be completed later today. Can't believe this challenge is almost over!

Rachel S.

Feeling so much stronger this time around, I even managed to do a couple regular push ups (I can't remember doing these since before kids, and was a goal of mine through this). Mind. Blown.

Definitely felt stronger this time with the eccentric push-ups!

Leah

Didn’t have time for conditioning today but still had a great burn!

Hoping to do the conditioning after work- but always so shocked at how what seems so simple and quick of a workout can be so effective. 6 different exercises most of which used bands of lighter weights and my entire back is on fire! Love it so much !

Cristine

Workout:

Seated Wide Arm Rows ss Single Arm Rows
Prone Y's ss Single Arm Press 
Single Arm Chest Fly ss Rear Delt Fly

Conditioning: 
eccentric pushup
superman rocks
paloff + lunge

You will need a dumbbell and or a band for this superset

Reps are lower! See if you can increase weight!

Equipment Substitution: cables or use weights bent over 

Form:
-sit tall and engage your core 
-retract your shoulders before you start your pull 
-keeping your elbows wide pull both arms out wide and back

Seated Wide Arm Row

Reps are lower! See if you can increase weight.

Equipment Substitution: cable or use a weight and perform bent over

Form:
-Sit tall with an engaged core and retracted shoulders 
-Squeeze your scapula before you start your pull 
-maintaining engagement, pull the band of capable to your lower rib cage

Seated Single Arm Row

Seated Wide Arm Row ss Single Arm Row

You will need a light pair of dumbbells, a bench/surface, and a medium to heavy dumbbell for this superset.

Equipment Substitution: resistance bands, light weights 

Modifications: these can be done without weight and hanging off the bench/sofa flat 

Recommended reps: 10-12

Form:
-Laying on your stomach on the edge of a surface hold a light pair of weights
-With your thumbs facing the ceiling, retract your shoulders, and lift your arms up to extension in a Y position

Prone Y

Equipment Substitution: dumbbell or kettlebell

Modifications: lay flat on the ground 

Recommended reps: 8-10

Form:
- In an X position, engage your core
- With a single dumbbell you will lift your arm over head
- Be sure to keep your core still without dropping your opposite shoulder as you press overhead

Single Arm Bench Press

Prone Y's ss Sincle Arm Bench Press

You will need a dumbbell, kettlebell or band for this superset

Reps are lower, see if you can increase weight.

Equipment substitution: you can use a band or a kettlebell 

Modifications: lay flat on the ground 

Recommended reps: 8-10 per side

Form:
-Laying on your back engage your core and have your arm out to at T position
-With a weight in one hand use your pectoral muscles to lift your arm overhead keeping it mostly straight with a slight bend in the elbow
-Keep your core braced so that it does not shift while you do so

Single Arm Chest Fly

Reps are lower see if you can increase weight 

Equipment substitution: you can use a band or a kettlebell 

Recommended reps: 10-12

Form:
- Engage your core, neutralize your spine, and hinge at the hips
- With weights in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

Single Arm Fly ss Rear Delt Fly

Less rest this time

You will need either a cable or band for this conditioning circuit. This conditioning is a ladder that decreases in reps each round, so be sure to keep on eye on the rep scheme. 

Rep scheme is 21, 15,9,3 for reps. If you're feeling brave climb back up the ladder

First round 21 reps
Second round 15 reps
Third round 9 reps
Fourth round 3 reps

Movements are:
eccentric pushups
superman pulls
paloff lunge

Modifications: go onto your knees or place your hands on an elevated surface

The goal of eccentric pushups is to build the core and chest strength for standard pushups. Go as slowly as you can on your way down. Once your chest is on the ground use your knees to come back up to plank

Form:
- Start in a plank position and engage your core
- Bend your elbows at a 45 degree angle and lower as slowly as you can to the ground
-Once you are to the ground you can use your knees to push back up to plank

Eccentric Pushup

Equipment Substitution: light weights 

Modifications: perform standard superman lifts or remove the weight

Form:
- Lay on your stomach on the ground
- Engage your core and your glutes together
- Using your glutes, back, and scapular muscles lift your arms and your legs as high off the ground as you can
- Rock forward and backward using momentum from your chest and hips

Superman Pulls

Equipment Substitutions: cables, bands or dumbbells

1 rep= 1 step forward and 1 step back 

Form:
- stand tall and engage your core 
-hold your band out in front of you, parallel with your midline 
-keep the band directly in the middle of your chest as you take steps farther away 
-maintain central as you step back

Paloff Steps

Conditioning

W8/D2 Back and Chest 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

Always love the mini HIIT workouts at the end!

Tamara

W1/D1: Legs and Core Get Stronger 3.0

Going up in weight and slowing down my movements

Didn’t feel motivated today but I still pushed through and felt strong today💪🏼

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.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

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.

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Nikki Ouk

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!

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

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 😅

Kate

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

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Woah!! It’s been a minute since I did a full body from this challenge damn its tough!! but feels so good but a bit sluggish lol did 5 rounds tho not to shabby 😆😆

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

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 💛

To Rest or Not To Rest

That condition at the end is always so tough I always say that I can’t do 5 rounds then I keep telling myself to just keep going just keep going 😆😆

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!!

W8/D2 Back and Chest Get Stronger 3.0

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