Name: Playbook - Hannah Bower - W8/D2 Back and Chest Get Stronger 3.0
Uploaded: 2022-08-02T14:37:46.099Z
Duration: 50 min
Description: W8/D2 Back and Chest Get Stronger 3.0

Delaney

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.

Amy Cobb

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!

Ariana

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

W8/D2 Back and Chest Get Stronger 3.0

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W8/D2 Back and Chest Get Stronger 3.0

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